Day A
Conditioning
4 Min AMRAP
4 Ring Muscle-ups; 4 Jumping Ring Muscle-ups; 4 Ring Swings+Ring Rows
12 Power Snatches (75/50; 65/45; 55/35; 40/25; 30/20)
Rest 4:00
4 Min AMRAP
4 Rope Climbs; 2 Rope Climbs; 4 Rope Pulls from laying to standing; 4 Rope Pulls from sitting to standing; 4 Rope Pulls from kneeling to standing
20 Push Presses (75/50; 65/45; 55/35; 40/25; 30/20)
Strength
10 Min EMOM
2 Cleans+1 Jerk @ 72.5% 1 RM*
*Drop and reset after first clean–squat cleans and split jerks.
Day B
Conditioning (Benchmark)
7 Rounds For Time
10 Wall Balls (20/14; 14/10; 10/6; 8/5)
10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows
Strength
7×1 Hang Snatch @ 77.5% 1 RM; Start new set every 1:30
Day C
Conditioning
3 Rounds
Run 400m; Run 200m
20 Push-ups; 10 Push-ups; 20 Elevated Push-ups; 10 Elevated Push-ups
20 Overhead Squats (115/75; 95/65; 75/50; 55/35; 35/25)
Strength
7×2 Back Squat @ 82.5% 1 RM; Start new set every 1:30
Day D
Conditioning
16 Min AMRAP
32 Toes-to-bars; 16 Toes-to-bars; 32 Knee Raises; 16 Knee Raises
48 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
64 AbMat Sit-ups; 32 AbMat Sit-ups; 16 AbMat Sit-ups
80 Double Unders; 40 Double Unders; 80 Single Unders; 40 Single Unders
Strength
5×5 Bench Press @ 77.5% 1 RM; Start new set every 2:00
Day E
Conditioning
24 Min AMRAP
8 Deadlifts (225/150; 185/125; 150/100; 110/75; 75/50)
12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Bar Kips+12 Ring Rows; 6 Bar Kips+6 Rings Rows
16 Burpees; 12 Burpees; 8 Burpees
320 Gym 