​Tradtional dead-lift for sets of 3 if you prefer, especially if you have had any issues with your lower back or need to work on your skill level.

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

Farmer's Carry outside!
Scaling:Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Monday
Bench Press

• 10-10-10-10-10

Then:

• 3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
• 10 Banded Pull Aparts
• 10 L&R Single Arm Floor Press

Tuesday
Teams of 2 For Time:
50/70 Cal Bike
Then: 5 Rounds

• 30 Box Jump Over
• 30 Alternating DB Snatch

Wednesday
21-15-9-9-15-21:

• Deadlifts (approx. 1/2 of Max)
• Burpees

Thursday
Back squat 5-5-3-3-3-1-1-1-1-1

Friday
AMRAP 22 (+ finish the round)

• 10 Pull-up or Ring Rows
• 20 Hand Release Push-ups
• 30 Cal Bike or Row
• 40 KB Swing

Scale: Cut the volume in half

Scaling ideas: reduce heights, weights, calories and or reps to finish with 10, 15 or 20 seconds rest per round and be able to continue through all 40 rounds.

Scaling: Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

5 sets: On a 2-minute clock:

• 400-meter run
• Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.
Scaling: Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today.