Monday
Back Squat Build to 3RM in 15 minutes
In Teams of 3
For Time with 1 Athlete Working
20-30-40-50-60
Toes to Bar
30-25-20-15-10
Squat Snatch 155/105lbs
Tuesday
Bench Press 90/5, 95/3, 100/1, 95/5, 100/3, 105/1
*percents based on 5RM
For Time
2 Rounds
15/10 cal bike
10 DB Clean & Jerks 70/50
10 Bar Muscle ups
Immediately into
2 Rounds
15/10 Cal Row
20 V-Ups
3/2 Rope Climbs
3 sets
1 min plank
30s per side suitcase carry
Wednesday
Deadlift 50/15, 60/12, 70/10
10 Rounds For Time
5 Shuttle Runs
5 Double DB Squats 50/35s
5 Double DB Burpee Deadlifts 50/35s
Thursday
Run 1200m
then
Double Tabata This for 6 rounds
Double Tabata is 40s of work 20s of rest
M1 Max rounds 5 Pull Ups + 10 Push Ups
M2 Max Reps Air Squats
M3 Max Crossover Single Unders
then
Run 1200m
Friday
2 Clean & Jerk OTM for 10M
In 2 Minutes
10/7 Cal echo bike
10 Lateral Burpees over the Bar
Max Cleans in remaining time 115/85lbs
Rest 2 minutes and do 4 sets or 60 Cleans whichever comes first
Saturday
Front Squats 90/5, 95/3, 100/1, 95/5, 100/3, 105/1*percents based on 5RM
8 Rounds
5 Bar Muscle Ups
10 Burpee Box Jump Overs
15 Wall Balls 20/14
Sunday
AMRAP in 28 Minutes
M1: Cal Bike
M2: Cal Row
M3: Shuttle Runs
M4: Burpee Pull Ups
