Monday
A. Front Squatx3x4@80%
B. Strict Pull up EMOM-3-5 reps for 8 minutes
+
3 min on clock to complete:
4 Hang Cleans
6 Front Squats
8 Front Rack Stepping Lunge
Max Reps pull ups
Rest 2 minx5
Get after it while working! Tuesday The Filthy Fifty
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Wednesday
A. Snatchx2 Every 90 seconds@80% B. Strict HSPUx5x5 + Nancy
5rounds
400M Run
15 OHS@95/65 Thursday A. Back Squatx3x5@80% B1. 1 Arm DB Rowx8/sidex4 B2. Bicep Curlsx10x4 + 5 min AMRAP 3 Power Clean@155/105 3 Strict Pull Up-if no strict, HARDEST asst pull up possible Rest 2 minutes 7 min AMRAP 5 Power Clean@135/95 10 Pull ups
Friday A. Clean and Jerkx2 Every 90 seconds for 6 sets B. Strict T2Bx5x5 + 12 min AMRAP 15 Burpees over bar 15 Deadlifts@185/125 30 DU/90 Singles
Sunday
1 min Barbell Thrusters-empty bar
1 min Box Jumps
1 min Wall Ball
1 min Bike
1 min Burpees
1 min Rest
x5