2 Sets:

• Wall Walk x 1-2
• Single Unders x 30-50
• Band Pull a Parts x 10

Strength:

3 Sets: (Every 2 Minutes)

• Shoulder Press x 5 (Add 5/10# from Last Week)

Skill:

• 200m Run
• 15 Pull Ups
• 200m Run
• 15 Push Ups

• 10 Minutes Mobility

2 Sets:

• Wall Walk x 2-4
• Double Unders x 30-50
• Band Pull a Parts x 10

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 40%
• Set 2 = 3 Reps @ 50%
• Set 3 = Max Reps @ 60%

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

• 400m Run
• 15 Bar Muscle Up
• 15 Handstand Push Up
• 400m Run
• 30 Chest to Bar Pull Up
• 30 Ring Dip
• 400m Run
• 60 Pull Ups
• 60 Push Up
• 400m Run

• 10 Minutes Mobility

2 Sets:

• Wall Walk x 4-6
• Double Unders x 30-50
• Band Pull a Parts x 10

Strength:

5 Sets: (Every 90 Seconds)

• Push Press + Push Jerk + Split Jerk

Skill:

• 500m Row
• 15 Bar Muscle Up
• 15 Handstand Push Up
• 400m Run
• 30 Chest to Bar Pull Up
• 30 Ring Dip
• 500m Row
• 60 Pull Ups
• 60 Push Up
• 400m Run

• 10 Minutes Mobility