Monday
A. Front Squatx2x5@85%
B1. Jerkx2x5@85%
B2. 1 Arm DB Pressx5/armx5-challenging weight
5 min AMRAP
Clusters@135/95
Rest 5 minutes
10 minute amrap
10 Thrusters@75/55
200M Row
Tuesday
A. Deadliftx2x5@85%
B. Weighted Box Jump (low box!!!!)x3x5
15 KBS
8 box jump Overs
15 Cal Ski
rest=workx6
Wednesday
A. Power Snatchx2x5@85%
B1. Hollow Holdx45 Sec+10 Alternating V-Ups/Sidex3
B2. Sorenson hold or Arch Holdx30 sec+10 Back extensions or arch ups
30 Wall Ball
10 HSPU
20 T2B
Rd 2- 24/8/16
Rd 3- 18/6/12
Rd 4- 12/4/8
Rd 5- 6/2/4
Thursday
4 or 5 Rds-change order each round
20/15 Cal Bike
3-5 strict pull ups
5 Power Clean@115/75
7 Burpees
8 kipping pull ups
30 double unders
Rest 90 Sec after each round
Friday
A1. Back squatx2x5@85%
A2. DB Split Squatx5/legx5
6 rounds
8 Ring Dips
50 ft. OH walking lunge@95/65
3 Wall Walks
Sunday
Ski or Row
3 min Easy
3 min elevated
3 min easy
1 min very hard
Rest 2 min
10 min AMRAP
One Lap Farmers Carry
10 KB/DB Deadlifts
Rest 5 min
Repeat Part 1
Rest 2 min
10 min AMRAP
Single Arm Overhead Carry-1 Lap
10 Single Arm KB/DB Push Press