Lundi
For time:
- 50 dumbbell walking lunges
- 30 handstand push-ups
- 40 front-rack walking lunges
- 20 deficit handstand push-ups
- 30 overhead walking lunges
- 10 strict handstand push-ups
2 x 50-lb dumbbells for all lunges, 3.5-in deficit
Time cap: 15 minutes
Mardi
3 rounds for time
- 30 alternating single-leg squats
- 30 sit-ups / Elite GHD
- 10 muscle-ups
Time cap: 15 minutes
Mercredi
For time
- 8 wall-ball shots
- 4 shuttle runs
- 3 Pull Up Strict
- 16 wall-ball shots
- 8 shuttle runs
- 6 Pull Up Strict
- 24 wall-ball shots
- 12 shuttle runs
- 9 Pull Up Strict
- 32 wall-ball shots
- 16 shuttle runs
- 12 Pull Up Strict
- 24 wall-ball shots
- 12 shuttle runs
- 9 Pull Up Strict
- 16 wall-ball shots
- 8 shuttle runs
- 6 Pull Up Strict
- 8 wall-ball shots
- 4 shuttle runs
- 3 Pull Up Strict
20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run
Time cap: 25 minutes
Jeudi
For time
- 30-cal. row
- 20 burpee box jump-overs
- 10 snatches
Time cap: 7 minutes
Vendredi
The Other Total
- 1 clean
- 1 bench press
- 1 overhead squat
Time cap: 30 minutes
