Monday
A. Front Squat x3x3@83%
B1. Barbell Bent Over Rowx5x4
B2. Backwards Sled Drag-100 FTx4 (home: db split squatsx8/legx4)
9 min AMRAP
100 M Run (:45 time domain)
8 DB walking lunge steps
3 Bar Muscle up-No muscle up?, Do Jumping BARMU OR 3 Pull ups/3 dips (home: 6 db Clean and Press)
Rest 4 minutesx2
Tuesday
A. Snatch 2 reps every 90 seconds@83%
B. Bat Wingsx10x5
C. HSPU Slow descent+Kip EMOM 8
3 rds
20 OHS@75/55
50 Medball Abmat sit ups
FOLLOWED IMMEDIATELY BY:
100 M OH Barbell walk-heavier than OHS weight (home: if you dont have space to walk, cash out with 30 Burpees)
Wednesday
A. Power Clean 2 reps every 90 seconds@83%
B. Tempo Strict pull up-aim for 5 second hang/5 second pull/5 second over bar/5 second descentx1x4
C. DU work if time...
20 minute amrap
40/30 cal row (2 min time domain)
50 DU/100 Singles
30 pull ups
30/20 cal on AB (2:30 minute time domain)
Thursday
A. Back Squat x3x3@83%
B.
3 sets
5 kick up to HS
15 tuck ups
10 side plank ups/side
15 arch ups
15 hollow rocks
30 heel touches
7 minute amrap
3 box jumps-HIGH
6 T2B (tuck ups)
9 Wall Ball
(rest 3 minutes)
7 minute amrap
3 Hang Power Clean
6 Front Squats
9 box jumps-standard height
Friday
A. Push Pressx3x3@83%
B. OHSx2x5 off feel
3 minute amrap
C&J @ light/tng weight
~rest 5 minutes~
15-12-9
Deadlift@heavy
HSPU (push Ups)
~rest 5 minutes
3 minute amrap
bar facing burpees
Sunday
30 sec easy/30 sec moderate/30 sec fast/30 sec breakx6
3minute restx2
Then:
10 Burpees
20 KBS
10 Pull ups
Rest=1/2 workx3-5