Wednesday:
A.
Every minute on the minute for 12 minutes:
Minute 1: 6-10 Box Jumps (24/20″ Step Down)
Minute 2: 2 Kettlebell Deadlifts + 4 Kettlebell Hang Clean + 6 Kettlebell Push-Press (16-24/12-16kg) (double kettlebell)
Minute 3: 30 second Assault Bike @ 80-85% Effort
Breathe exclusively through your nose throughout this entire portion. Slow down if you can’t
B.
Three sets of:
Split Press x 5 reps
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
followed by . . .
Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds
followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
C.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 rep @ 70-75% with a 3 second pause in the receiving position
C.
“Running Cindy”
For Time:
1000 Meter Run
5 Rounds of Cindy*
800 Meter Run
4 Rounds of Cindy
600 Meter Run
3 Rounds of Cindy
400 Meter Run
2 Rounds of Cindy
200 Meter Run
1 Round of Cindy
Thursday:
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Three sets of:
Pop Swing x 8-10 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)
followed by . . .
Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps
followed by . . .
Option 1 (if you have ring muscle-ups):
Every minute, on the minute, for 8 minutes:
20 Seconds Ring Muscle-Ups
Option 2 (if you don’t have ring muscle-ups):
Every minute, on the minute, for 8 minutes:
Strict False Grip Ring Pull Ups x 2 reps (use a band and set up on low rings if you need assistance)
followed by . . .
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
A)
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Muscle-Ups (Or 4 C2B)
6 Strict Handstand Push-Ups*
8 Box Jumps (24/20″)
B.) Three sets of:
GHD Hip Extensions x 10-12 reps @ 2112
Rest 60 seconds
Banded March x 90 seconds
Rest 60 seconds
Plank Hold with forehead above thumbs x 45-60 seconds
Rest 60 seconds