5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Back squat 
2×15 @ 60-70% or heavier than last week

*rest 3mins between sets*

Every 90secs for 5rounds:

5 strict chin ups AHAP

10 rounds-

20 sec AMRAP

Deadlifts 185/275 

40 sec rest

20 sec AMRAP


40 sec rest 

-Rest 2mins then….

5 rounds-

20 sec AMRAP

Muscle ups 

40 sec rest

20 sec AMRAP


40 sec rest 


Deadlift 65% of 1RM

Doubleunders = singles (try to keep moving the whole time) 

Muscle ups = ring dips or push ups 

Pistols = assisted pistols, goblet squats or air squats 

Record total reps for each movement and the total overall reps 

Extra Credit 

Glute Ham Raises 4×8

Bent Over Rows 4×8 AHAP