Monday
Back Squat 3×5@70% of 5RM 33X1 tempo
OT2M for 10 Rounds
15 Wall Balls 20/14#
15 Sit Ups
Max Cal Bike in Remaining time
Tuesday
2 Push Jerk + 2 Split Jerk Build over 7 sets
For time
21 Burpees over Rower
500m Row
15 Burpees over Rower
500m Row
9 Burpees over Rower
3 set
Max Hang from pull up bar
100′ Heavy Farmers Carry
Rest 2 min
Wednesday
Bench Press 5×5 @ 90% of 5RM
AMRAP in 15 Minutes
1 Chest to Bar
1 DB Thruster 50/35s
10 Double Unders
2 Chest to Bar
2 DB Thrusters
20 Double Unders
etc adding 1 rep to C2B and Thrusters and 10 Dubs per round
Thursday
For Time
2000m Row
200m SB Carry
1 Mile Run
200m SB Carry
2000m Row
Friday
2/2 Turkish Get Ups
5,4,3,2,1 Supinated Strict Pull Ups weighted
AMRAP in 2M
10 Box Jump Overs 24/20
10 OH Squats 135/95lbs
Max Cal Bike in remaining time
Rest 2 minutes
Do 4 sets
Accessory
3 sets
10 Lat pull Overs plate
20 Bande Biceps Curls
Saturday
21-15-9
Deadlift 225/155#
Bar Facing Burpees
*7 Wall Walks after each set of burpees
3 sets
30s hollow hold
30s rest
30s flutter kick
30s rest
Sunday
5 Rounds For Time
40/30 Cal Echo Bike
30 DB Hang Clean & Jerks Single Arm 50/35#
30 Ring Rows
