Congrats to this crazy girl for completing her 50th marathon. One in each state.

Monday
A1. Deadlift – 20 reps@50-55% x 3
A2. HSPU – 20 reps x 3
*Scale for HSPU is Box HSPU, DB Z-Press, 5 Wall Climbs + :20 sec hold on the last rep

B. “London Gentlemen”
AMRAP 7
20 Double Unders
20 Wall Balls@20/14

C. Extra
Top of the Pull-Up Hold – Max Time
Turkish sit-Ups – 8-10 each arm x 3

Tuesday
EMOM 30
150-200 Meter Row
10-12 No-Push-up Burpees
7-12 Cal Bike
KB Farmers Hold :30 sec
150-200 Meter Ski

Wednesday
A1. Back Squat– 10-10-10, heavier than last week if you can
A2. Choose One:
A1. Muscle-Up: AMRAP :90 sec, rest :60 sec, AMRAP :60 sec, rest :30 sec, AMRAP :30 sec
A2. 3 Sets: 6 Elevated Ring Rows, 3-5 Ring Dips or Stationary Dips, 3-5 Transitions
A3. 3 Sets: 8 Ring Rows, 8 Push-Ups, Top of the dip hold, :30 sec

B. Extra
3-4 sets
Alligator Walk 50′
Sled Drag 50′

Thursday
A. Front Squat – Heavy Triple

B. “Black beard’s delight”
Every 3 min for 7 Rounds
5 Power Cleans@70% or above
10 Burpees

C. Extra
Powell Raises – 10-10-10
Single Leg Deadlift – 8-10 x 3

Friday
A1. Tempo Overhead Squat – 2-2-2-2-2, rest 1:30, 6 sec eccentric, 5 sec pause at bottom, 60-65% of snatch to start. heavier than last week

A2. Choose One:
Tempo Strict Chest to Bar Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Tempo Strict Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Negative Chin-Ups – 2 reps, 4 sec eccentric x 5
Modified Chin-Up – 3-5 x 5

B. “Sex Panther”
21-15-9
Power Snatch@95/65
TTB

C. Extra
Side Plank – :40 sec x 3 each side, hold a DB above shoulder
Overhead Hold – :30 sec x 3