Monday
Back Squat 90/1×4, 80/Max reps
AMRAP in 20 Minutes
5 Snatches 135/95lbs
10 Lateral Burpees over Bar
15 Chest to Bar Pull ups
10 Lateral Burpees over Bar
Post
3 sets
BB Glute Bridge 15
Banded hamstring curl 20
Tuesday
OT2M for 4M
Strict HSPU 50% of max
OT2M for 4M
Double Unders 50% of max
*when finished immediately repeat
For Time
..3-6-9
STOH 185/125lbs
Toes to Bar
Rest 1 min
..12-15-18
STOH 135/95lbs
Toes to Bar
Rest 1 min
21-24-27
STOH 95/65lbs
Toes to bar
Post
3 sets
15 each with not rest
DB tricep ext
DB tate press
DB bench press
rest 2 min
Wednesday
AMRAP in 24M
M1: 40s Max Bike Cals
M2: 40s Max Burpee Pull ups
M3: 3 Squat Cleans 70% of max
*cleans only need to get done but don’t count towards score
Thursday
OT7M for 28M
60s SB bearhug hold
25/20 cal echo bike
200M run
25/29 cal echo bike
100′ SB bearhug carry
Friday
Strict Pres 90+ / 1×8
“Baby Deer Legs”
18 Front Squats 135/95lbs
15 Step ups 50/35 single DB
18 Front Squats 135/95lbs
20 Step Ups 50/35s single DB
18 Front Squats 135/95lbs
25 Step Ups 50/35s single DB
Satruday
Deadlift 85/3×4
“Nate”
AMRAP in 20 Min
2 Ring Muscle Ups
4 Handstand Push ups
6 American Swings 72/54lbs
Sunday
For Time
1600m Run
15 Burpee Box Jump Overs 24/20
Rest 3 minutes
1200m Run
20 Burpee Box Jump Overs 24/20
Rest 2 Minutes
800m Run
25 Burpee Box Jump Overs 24/20
Rest 1 minute
400m Run
30 Burpee Box jump Overs 24/20
