Nutrition: Plan 5 vegetables for next week.

Conditioning: Teams of 2 – AMRAP 27 minutes
22 Hang Power Cleans (105/75)
16 Front Squats
10 Push Press

*Increase Weight by 10lbs after each completed round

Beast Work: Build to a Heavy Single Turkish Getup for each arm

Nutrition: Eat 3 servings of vegetables today before dinner.

Strength: Pausing Deadlift
4 sets of 6 @light/moderate weight

*Pause for 2 seconds at the knee of the first 3 reps

Conditioning: 5 Rounds
50m Sled Push (45/25)
18 Single Arm DB Hang Snatch (50/35)

Rest 30 seconds between rounds

Beast Work: For Time:
50 Cal Bike
Immediately followed by:
5 minutes Max Cal Bike

*No rest between the two efforts

Nutrition: Friendly reminder to remind you that you should not be eating as much as a 4 year old:

Station 1: AMRAP 15 minutes
100 Wallballs (20/14)
Max Distance Assault Bike

Rest 3 minutes

Station 2: AMRAP 15 minutes
20 Weighted Box Step Overs (53/35)
50m Single Arm Farmer’s Carry

Beast Work: 4 sets of 8
Bent over Row w/ Barbell @light

Nutrition: Track total protein intake, aim for 20-30g/meal.

Strength: Hang Power Snatch + Low Hang Snatch
12 sets of 2+1 every 40 seconds

*Beginning weight ~60% and build every 3 rounds

Conditioning: 3 Rounds
80 Double Unders
20 American KB Swings (53/35)
12 C2B Pull ups

Beast Work: 5 Rounds
8 GHD Situps
25m Overhead KB Carry @heavy

Nutrition: Track total caloric intake and see if it matches or is close to that suggested from here:

Strength: Eccentric Pull up + Beat Swing
24 Sets of 1+4 every 30 seconds

*Every 6 sets add 1 second to the descent of the tempo pull up.

Conditioning: 3 Rounds – AMRAP 4 minutes
10 Box Jump Overs (24/20)
12 Strict Ring Dips

45 second plank between rounds

Beast Work: Tall Snatch
5 sets of 4 @light

Building weight each time