Monday

5 rounds for total time of:

30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Tuesday
20 Minutes to establish a 1RM HBBS

-then-
3 rounds for time of:

10 Deadlifts @ 125Kg/85Kg
50 Double-Unders

Wednesday
*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 1RM Push Press.

Friday
5 minutes to establish a Max Height Box Jump.

-then-

12-9-6 of:
Muscle-Ups
Front Squats @ 115Kg/75Kg

Saturday
5 Rope Climbs 15′
20 Wall Ball 20/14#
5 Hang Squat Snatches 70Kg/45Kg
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 70Kg/45Kg
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 70Kg/45Kg
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 70Kg/45Kg
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 70Kg/45Kg

For time.