Monday
Strength – Strict Chin Up
Max Weight Strict Chin Up
-then-
“Mayhem Classic Chipper”
For Time
25 Burpee Box Get Overs (30/24)
50/40 Calorie Assault Bike
25 GHD Sit Ups
15 Bar Muscle Ups
25 GHD Sit Ups
50/40 Calorie Assault Bike
25 Burpee Box Get Overs (30/24)
Tuesday
Strength – Front Squat
Max Weight Front Squat
-then-
“McLaren”
AMRAP 12
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
Wednesday
Strength – Floor Press
Max Weight Floor Press
-then-
“Lamborghini”
EMOM x 15
Min 1: 200m/175m Row
Min 2: 12 Deficit Pushups (4″/2″)
Min 3: 12 Single DB Step Ups (50/35) (24/20)
Thursday
Strength – Handstand Pushup
Max Rep Strict Handstand Pushups
-then-
“Maserati”
For Time
27 Box Jump Overs (24/20)
21 Clean & Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
Friday
Strength – Deadlift
Max Weight Deadlift
-then-
“Bugatti”
4 Sets / 2 Rounds For Time(s)
12 Kettlebell Swings (53/35)
12 Toes to Bar
12 AbMat Sit Ups
-rest 1min b/n sets-
Saturday – Partner WoD
“Ferrari”
Teams of 2 For Time
2000m/1750m Row
100 Handstand Pushups
25ft Each Back Rack Walking Lunges (155/105)
25ft Each Front Rack Walking Lunges (155/105)
25ft Each Overhead Walking Lunges (155/105)
