MONDAY:
A)
2 sets:
30 sec L sit
2-6 Bar Muscle ups
30 unbroken wall balls (20/16)
B)
In 15 Minute complete:
100/70 Calories on any machine
In the remaining time finish with AMRAP of:
3 Clean and jerks (135/95)
6 Toes to bar
9 Box jumps
TUESDAY:
A)
For Quality:
10-9-8-7-6-5-4-3-2-1
Strict press
Push up
Lateral raises
B)
4 Minute AMRAP:
4 Curls
4 Chin ups
rest 2 minutes
4 Minute AMRAP:
4 Heavy bent over rows
4 Push ups
WEDNESDAY:
For time:
1000/800m Row
Then,
21-15-9 of:
Thrusters (95/65) *1 sec pause
Pull ups
Finish with,
1000/800m Row
THURSDAY:
7 Minute AMRAP:
10 Single arm bent over rows (R)
10 Single arm bent over rows (L)
10 Arnold presses
Rest 3 minutes, then
7 Minute AMRAP:
10 Burpees
30 Double unders
FRIDAY:
A)
EMOM for 4 minutes
3 TNG power cleans
rest 1 minute
EMOM for 4 minutes
2 TNG power cleans
rest 1 minute
*You will have 3 minutes to find a 1RM
*Only 2 attempts
B)
5 Rounds:
10/5 Cal bike
50ft Heavy sled push
Rest as needed btw rounds