| Mon 20th
Hang from a pull-up bar for 6 minutes(total) Each time you drop from the bar, perform: 800-mt run 30 HRPUs |
| Tue 21st
Back Squats 5×5 (progressive) Deadlift 5×3 (progressive)- then For time: 20 burpees 200-meter farmers carry, 53/44-lb. kb 30 burpees 200-meter farmers carry, 53/44-lb. kb 20 burpees Cash out with 30 Pull-ups for time-strict if possible |
| Wed 22nd
1 Mile run 250 Air squats 1 Mile run 50 GHDs w/plate on chest 15/10 |
| Fri 24th
For time: 5K row cash out w/30 ground to overhead for time 135/95 |
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