Push Jerk

6×5

Aim to go 70% from previous week

Pulling Strength Continued

Inverted Row

5×10

Paired With

Single Arm DB Row

5×5 Each Arm

3 RFT

15 Box Jumps

20 Push Ups

Partner Work Out

Maintain Social Distance

No Sharing Equipment

10 Rounds alternating rounds with partner

400m Run

10 TTB

10 Burpees to 6″ Target

Deadlift Week 2

4×8

Adding weight from last week

40-30-20-10

Single Arm Devils Press 50/35

Single DB Box Step Ups 24″/20″

Gymnastics Development and Assault Bike

3 Sets

30 Seconds

Handstand Against Wall

*Pike L-Position Hold

*L-Sit DB OH

Strict Work

:20 Work

:40 Rest

6 Rounds

Max HSPU / LROM HSPU

Max Pike Push Ups

Max DB Seated Press

Pain Cave

20 Minute Assault Bike For Calories

*Keep Track of Average Watts

Front Squat

5×5

Paired With

Single Leg Contra-Lateral RDL

5×8 Each Leg

5 Rounds For Time

7 Front Squats 155/105

7 Pull Ups

21/16 Cal Row

Body Weight Sunday

Buy In

800m Run

Right Into

5 Rounds

20 Reverse Lunges

20 Push Ups

1:00 Plank

Cash Out

800m Run

OHS

5×5

3 Sets

5 Minutes

15 Lateral Burpees Over Rower

30/20 Cal Row

15 Lateral Burpees Over Rower

Max Wall Balls With Remaining Time 20/14

Rest 2:30 Minutes Between Sets

Push Jerk

Baseline

10 Minutes find a heavy single for the day

Pulling Strength

Inverted Row

5×10

Paired With

Single Arm DB Row

5×5 Each Arm

8 Minute AMRAP

8 HSPU

8 Deadlift 185/125

Partner Work Out

Maintain Social Distance

No Sharing Equipment

25 Minute AMRAP

50 Sit Ups

200m Run Together

50 KB Swings 53/35

200m Run Together

Deadlift Week 1

3×10 @Moderate Weight

*Should be difficult towards the end

4 RFT

20 DB Snatch 50/35

50ft SA Walking Lunge 50/35

70 DU’s