Monday
Buy in-2 sets
100m Jog
5-10 Ring Rows (or Body Rows)
5 Inchworms
10 Hanging Scap Retractions
5 Air Squats
Workout Prep
1 set (at workout pace)
50m Run
2 Strict Pull Ups
4 Push Ups
6 Air Squats
Metcon – 400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
Tuesday
Can do Murph prep from Monday or
Buy in – EA Warm up
A) 4 Sets
10 Bench Press @8/10 RPE
*Between sets, perform 8 Single Arm Dumbbell Upright Row (each side) @7-8/10 RPE
**Rest as needed between sets
B) 3 Squat Clean + 1 Split Jerk @68% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @72% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
3 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @73% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @78% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @82% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @82-85% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85-88% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85-90% 1RM Clean and Jerk
*Rest as needed between sets.
Wednesday
2 Sets
1:00 Ski (moderate to easy)
:15 Handstand Hold into 1 SUPER SLOW Negative Handstand Push Up
:15 Wall Facing Handstand Hold into 1 SUPER SLOW Negative Wall Facing Handstand Push Up
7 Single Arm Dumbbell Upright Rows (light/moderate) (each side)
-Then-
Workout Prep
1 Set (at workout pace)
2 Strict Handstand Push Up
2 Hang Power Clean (at workout weight)
2 Wall Facing Strict Handstand Push Up
Metcon – 21-15-9
Hang Power Clean (95/65)
12-9-6
Strict Handstand Push Up
-rest 1:1-
6-9-12
Wall Facing Strict Handstand Push Up
9-15-21
Hang Power Clean (95/65)
A) 3 Sets
10 Supinated Grip Double Dumbbell Row @8/10 RPE
*Rest as needed between sets.
Thursday
Buy in – EA Warm up
Metcon – 2 Sets
2 Rounds
25/20 Calorie Row
25/20 Calorie Ski
25/20 Calorie Bike
*Rest 2 minutes between rounds and 3-5 minutes between sets
A) Touch And Go Power Snatch – Build to a heavy 3
Friday
Buy in – 2 Rounds
2 min Skipping Practice / 15 Gymnastics Crunches / 10 Hip Flow to Lunge / 10 Zombie Squats / 10 Banded Good Mornings
Mobility – Front Rack BB Smash + Wrist Stretch on Wall
A) Front Squat – 5×3 @ 65-80%
Partner Throwdown Friday
Alternating Rounds – 16 min AMRAP
15 Toes 2 Bar
50 Crossovers (can scale to skill level)
20 DB Snatch (50/35)
May 4, 2026
