Monday
A. Muscle-Ups – Max Unbroken x 3, rest 2 min
or
A. Muscle-Up Progression(spend about 12 min here)
If you have chest to bars and ring dips pretty solid:
1. Muscle-Up kip swings x 3
2. Kip swings with Pull x 3
2. Muscle-Up transition x 3
x 3-4

If you do not have dips or chest to bars:
1. Ring Pull-Up or Banded Ring pull-up – 2-3 reps(sitting on the band)
2. Banded Muscle-Up Transition – 2-3 reps(Sitting on a band)
3. Ring Dip – 3-5 reps(you may use a band if needed) or Push-Ups x 5-7
x 3-4

B. “Black Beards Delight”
5 Rounds
10 DB Snatch@75/50
10 Chest to Bars or Pull-Ups

*You may use a band for pull-ups, scale weight as needed. Make sure you scale properly for the snatches.

Extra
Barbell Rows – 8-8-8
Tempo Back Squat – 3-3-3@70-80%; 3 sec eccentric, 1 sec pause at bottom

Tuesday
A. Bench Press – 5-3-1-1-1
B. “The Fast And The Furious”
4 Rounds
Run 400 Meters
15 HR Burpees

Wednesday
“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Thursday
“Fat Albert”
7 Rounds
Bike :60 Sec@90%
Sandbag Carry 100′
Farmers Carry 100 Meters

Friday
A. HS Walk Practice – Take 10 min to practice or you may practice progressions
B. “The Joker”
Row 60/45 Cals
40 Pistols
30 HSPU
80 Wall Balls

Scale HSPU to box HSPU or Z-Press