What does it take to become Batman? Final Phase


This is the Final Phase to become Batman.
Once again if you cannot manage the weights scale them down until you are able to manage them. Finish the previous stages before attempting this one.

Final Phase
Monday:
Morning
30 Minute Jog
Evening
30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips, Levering)
40+" / 1.1 m Box Jumps- 8 x 12 Reps
5 x 50 Crunches
Tuesday:
Morning
30 Minute Jog
Evening
"Heavy" Deadlift- 7 x 5 Reps (617 lbs / 280 kg)
"Light" Deadlift- 30 Reps (309 lbs / 140 kg)
Wednesday (Off Day):
Flexibility
Thursday:
Morning
30 Minute Jog
Evening
Squats- 8 x 5 Reps (525 lbs / 238 kg)
5 x 50 Crunches
Friday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8 x 3 Reps (260 lbs/ 118 kg) OR Squat Clean- 8 x 3 Reps (260 lbs / 118 kg)
5 Sets Metabolic Conditioning or Prescribed Crossfit WOD
Saturday:
Morning
30 Minute Jog
Evening
Crunches- 5 x 50 Reps
Squats- 10 x 5 Reps (525 lbs / 238 kg)
Push-ups- 5 x 50 Reps
Sunday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8 x 3 Reps (260 lbs/ 118 kg) OR Squat Clean- 8 x 3 Reps (260 lbs / 118 kg)
5 Sets Metabolic Conditioning (Run (1/4 Mile / 400 m), 21 (2 Pood / 32 kg) KB Swings, 12 Pull-ups)

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