Day 1
Strength: Strict Press - Work up to a new 1RM Accessory: Strict CTB Pull-ups x25 Conditioning: AMRAP 15 - 300m Run/4 Handstands/8 TTB Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Front Squat - 8x3 (Progressive) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/Burpees over bar Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Bench Press - 8x3 (Progressive) Accessory: HSPUs - 5-4-3-2-1 Conditioning: AMRAP 15 - 8 Box jumps/8 Strict pull-ups/20 Double-unders Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: High Bar Back Squat - Work up to a new 1RM Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: 3 RFT 300m Run/15 Power Snatches/30 Wallballs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work
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