Monday
Back Squat 85-88/6×4
AMRAP in 10M
20 Wall Balls 20/14
10 Snatches 95/65lbs
Post
3 sets
8/8 Reverse Lunges
25 Banded Leg Curls
Tuesday
OTM for 8M
50% of SHSPU
50% of Double Unders
For Time
50 Sit Ups
21 Burpee Pull Ups
21 Toes to Bar
15 Burpee Pull Ups
15 Toes to Bar
9 Burpee Pull ups
9 Toes to Bar
50 Sit Ups
Post
DB Bench 3 sets of 10
Wednesday
Clean Lift off + Clean + Front Squat + Jerk
*Build to heavy over 10 minutes
AMRAP in 18 Minutes
Alternate 30 second Intervals w/ a partner
M1: Bike
M2: SB Cleans 150/100
M3: Chest to Bar Pull Ups
Thursday
5 Rounds
In 4 minutes complete AMRAP
400m run
20 Burpees
Max Calorie Row
Friday
Strict Press 85-90/2×8
Alternate Full Rounds W/ a Partner
15/12 Cal Row
50′ HS Walk
5 Bar Muscle Ups
Saturday
Deadlift 80/5×4
6 Rounds For Time
18 KB Swings 24/16kg
50′ Double DB Walking Lunges 50/35s
50′ Farmers Carry 50/35s
Sunday
For Time
800M Run
5 Rope Climbs
1000M Row
10 Wall Walk Ups
600M Run
4 Rope Climbs
800M Row
8 Wall Walk Ups
400m Run
3 Rope climbs
600m Row
6 Wall Walk Ups
