Monday
Women
1. Skill Practice: 15 minutes
2. Strict Press–12 minutes to find 5RM
3. Tabatas:
— Tabata Squat — Rest 1 min
— Tabata L-sit — Rest 1 min
— Tabata Pull-up — Rest 1 min
— Tabata Handstand Hold — Rest 1 min
— Tabata Run (for distance)
Men
1. Tempo Squat 4010: 5-5-5-5
2. Bench Press 5-5-5
3. Deadlift 5
Wednesday
Women
1. Skill Practice: 15 minutes
2. 30 min AMRAP: 800m run — 20 burpee box jumps (24/20)
Men
1. Squat 5-5-5
2. Tempo press 4010: 5-5-5-5-(5)
3. Dimmel Deadlift 10-10-10-10
Friday — Men
1. Squat 5-5-(5) (get a third set in if you have time)
2. Bench 5-5-(5) (ditto)
3. Tempo deadlift 4010: 5-5-5-5