MONDAY:
A) 2 sets: (not for time)
20 Heavy Wall Balls
15 Ring dips
10 Toes to bar
B)
Climb the ladder in 5 minutes
1 Squat clean (115/75)
1 Burpee
2 Squat cleans
2 Burpee
and so on...
rest 3 minutes then,
2 Rounds for time:
20/15 Cal bike
20 Box jump overs
TUESDAY:
“Gobstopper"
EMOM x 8 min 10 Unbroken strict pull ups (use band)
Right into,
EMOM x 8 min 15/10 push ups
Right into,
EMOM x 8 min 10 curls
Right into,
EMOM x 8 min 10 Arnold presses
Right into,
EMOM x 8 min 5 Hang power snatches
WEDNESDAY:
5 Rounds for total time:
21 Wall balls
15 G2OH (95/65)
9 Burpees over bar
1 Minute rest btw each round
THURSDAY:
7 Minute AMRAP:
10 Push ups
10 Arnold presses
20 Double unders
rest 3 minutes then,
7 Minute AMRAP:
10 Strict chin ups
10 Drag curls
10 Calories any machine
FRIDAY:
A)
Build to a 5RM Back squat
B)
2 Rounds for time:
60 Sit ups
40/30 Calories any machine
20 Thrusters