Overview of the Week

Strength:

Front Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)

Strength:

E2MOM 14
2 Push Jerks + 1 Split Jerk

Conditioning:

5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00

Start where you left off on each AMRAP.

Strength:

Deadlift
3×4@80-85%
2×4@85-90%

Conditioning:

For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)

Strength:

E3MOM 15

Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups

Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips

Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar

Strength:

Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)

Conditioning:

5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)

Finisher:

5 Minutes
Max Distance Farmers Walk