MONDAY:
A)
Heavy Thrusters:
5-5-3-3-3
B)
16 Minute AMRAP:
40/30 Calories
30 Toes to bar
20 Wall balls (Heavy)
10 Ground to overhead (115/75)
TUESDAY:
A)
3 Rounds: Heavier than last week
12 BB strict presses
12 DB Arnold presses
12 DB single arm bent over row (R)
12 DB single arm bent over row (L)
B)
EMOM for 14 minutes
Odd: 3 dead lifts (Heavy)
Even: 20 Wall balls
WEDNESDAY:
4 Rounds: Every 4 minutes
15/10 Cal row
right into,
5 Front squats (HEAVY)
B)
For time:
5 Rounds:
10 Pull ups
10 Push ups
20 Sit ups
THURSDAY:
A)
For time: 16 Minute cap
50 Box jumps (must step down)
Right into,
2 Rounds of:
25 Strict presses
25 KB swings
Right into,
50 Box jumps (must step down)
FRIDAY:
A)
Find a 5RM Dead lift
-Pronated grip
- No hook grip
B)
14 Minute AMRAP:
250m row
15 Thrusters (95/65) 1 sec pause
12 Pull ups