Day A
Conditioning
4 Rounds
10 Power Snatches (95/65; 80/55; 65/45; 50/35; 40/25)
10 Handstand Push-ups; 5 Handstand Push-ups; 10 Shoulder to Overhead (50% Bodyweight; 40% Bodyweight; 30% Bodyweight)
Strength
10 Min EMOM
2 Cleans+1 Jerk @ 70% 1 RM
Day B
Conditioning (Benchmark)
30 Muscle-ups; 30 Jumping Muscle-ups; 30 Ring Swings+30 Ring Rows
Strength
7×2 Back Squat @ 80% 1 RM; Start new set every 1:30
Day C
Conditioning
3 Rounds
15 Burpees; 8 Burpees
15 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)
15 Pull-ups; 8 Pull-ups; 15 Bar Kips+Ring Rows; 8 Bar Kips+Ring Rows
Strength
7×1 Hang Snatch @ 75% 1 RM; Start new set every 1:30
Day D
Conditioning
4 Rounds
8 Front Squats (185/125; 155/105; 125/85; 95/65; 65/45)
16 Deadlifts (185/125; 155/105; 125/85; 95/65; 65/45)
16 Toes-to-bar; 8 Toes-to-bar; 16 Knee Raises; 8 Knee Raises
Strength
5×5 Bench Press @ 75% 1 RM; Start new set every 2:00
Day E
Conditioning (Benchmark)
“Kelly”
5 Rounds
Run 400m; Run 200m
30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
30 Wall Balls (20/14; 14/10; 10/6; 8/5)
320 Gym 