THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)