Monday
Back Squat Build to heavy 3 reps
Then max set at 84% of max
5 Rounds For Time
15 Lateral Burpees over Bar
5 Snatches 155/115lbs
Tuesday
AOTM
Max SHSPU
Rest 1 minute
Max Double Unders
Rest 1 minute
Max Toes to Bar
5 Rounds For Max Reps
In 3:00
:30 Max Sit Ups
400m Run
Max Push Ups in remaining time
Rest 1 minute
Wednesday
OTM for 30 Minutes
Bike 13/9 cals
3 BFB + 3 Squat Cleans 135/95lbs + 3 BFB
12 Chest to Bar Pull ups
Thursday
OT10M for 30 Minutes
Row 500/400m Easy pace
Row 500/400m @ 90% of 2k pace
Row 500/400m Easy pae
Row 500/400m @ 90% of 2k pace
For Time
21 DB Hang Clean & Jerks 50/35s
100′ Double DB Carry 50/35s
15 DB Hang Clean & Jerks 50/35s
100′ Double DB Carry 50/35s
9 DB Hang Clena & Jerks 50/35s
Friday
Bench Press Build to heavy 3
10 Rounds For Time
5 Thrusters 95/65lbs
5 Bar Facing Burpees
Saturday
Deadlift 90+/2×3
OT2M for 4M
Bike 20/15 Cals
Max Toes to Bar in remaining time
rest 2 min
OT2M for 4M
300/250m Row
Max Rev Lunges KB front rack 24/16kg in remaining time
Rest 2 min and repeat for 2 total sets
Sunday
3 Rounds For Time
400m Run
8 Bar Muscle Ups
400m Run
16 Burpee Box Jump Overs 24/20″
Rest 3 minutes
