Monday
A. back Squatx5.3.1.5.3.1@75% first 3 sets, 80% last 3 sets
10 sets
10 cal Bike
5 high level gymnastics( muscle up, ctb, push up, whatever is tough for you)
rest 30 after each round
10 min amrap
20 t2b
10 burpees
5 heavy power clean
Tuesday
A. Hang Clean+Front Squat
OR
Hang Snatch+OHS
EMOM 10-build each set
60 Cal Ski
60 Pull ups
60 Hang Power Clean or Snatch@SUPER LIGHT (95/65, 75/55 suggested)
*break up as desired
5 sets of 10 GHD Reverse Hypers
Wednesday
5 rounds
5 Deadlifts@heavy
5 Bench Press@medium
75 DU or 100 singles
3 sets
10 KB Deadlifts
10 KB Snatch
Rest 1 min between sets
10 min AMRAP
1-2-3-4
Power Snatch or Power Clean@heavier
50 FT Bear Crawl or HSwalk
1-2-3-4
Rope Climb or Strict Pull ups
Cash Out
3 sets
1-2 min plank
5 Barbell Rollouts
Thursday
Every 10 minx4 sets
1000m Bike
20 Box Jumps
5 sandy bag 2 shoulder
20 air squats
500m Row
Friday
A. Power Clean+Push Jerk+Hang Clean+Split Jerk
EMOM 10-build each set
B. Front Squatx3x4@75x2, 80x2
20 min AMRAP
12 Thrusters
10 HSPU or push up
8 Cal Ski
6 BBJO
Saturday
Run 200 Together
20 T2B
20 Deadlift
30 Wall Ball
Run 200 Together
20 Pull Ups
30 KBS
20 oh weighted lunges
Sunday
5 sets
1 min Bike
1 min Left Side Plank
1 min walking lunges
1 min right side plank
1 min row
1 min Run