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Skill WorkPre-workout strengthEvery 2:00 for 5 sets:3 weighted strict pull-ups For time600-m run50 double-unders or 1:30 of[…]

Heavy DayFor load:Back squat5-5-5-5-5 Skill WorkPost-workout finisherAMRAP 1:Max reps back squat– Use 80% of today’s heaviest set[…]

Rest day

12 rounds with a partner:9/12-cal row10 burpees8 double-DB power cleans (35/50 lb)– Partners alternate rounds for 6[…]

21-18-15-12-9-6-3 reps for time:Toes-to-barsWall-ball shots Skill WorkPost-workout skillEMOM 6:1 rope climb

Rest day

Pre-workout strengthEMOM 5:5 hang power snatches– Increase the loading across as many sets as possible. For time:10[…]