Thursday 170413

Back squat 1-1-1-1-1-1-1 reps

Tuesday 170411

5 rounds for time of:

225-lb. clean and jerks, 4 reps

6 bar muscle-ups

40-ft. handstand walk

Monday 170410

4 rounds for time of:

15 box jumps, 36-inch box

Run 400 meters

Sunday 170409

30-20-10 reps for time of:

35-lb. dumbbell thrusters

Toes-to-bars

Friday 170407

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups

15 hip extensions

Thursday 170406

Deadlift 3-3-3-3-3 reps

Wednesday 170405

Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups

14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Monday 170403

6-9-12-9-6 reps for time of:

Burpees over the bar

185-lb. front squats

Chest-to-bar pull-ups

Sunday 170402

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups

95-lb. front rack walking lunges, 15 steps

Saturday 170401

Clean and jerk 3-3-3-3-3 reps