Monday:
Back squats:
4x6 @ 70%
1x3 @ 85%
4 Rounds:
2 minutes on, 1 minute off
3 Clean and jerks (185/135) *1 sec pause
15/10 Calories (any machine)
Max Strict chin ups in remaining time
*Score total chin ups
Tuesday:
2 Rounds:
Single arm B.O.R
15-15-15-15
Heaviest to lightest
For time:
400m run
50 Push ups
400m run
35 Push ups
400m run
20 Push ups
Rest 2 minutes then
50 Wall balls for time:
Wednesday:
3 Rounds:
:30 Handstand hold
20 V ups
20/15 Calories (different machine each round)
For time:
21-15-9
Deadlift (185/135)
Toes to bar
Rest 3 minutes then,
50 Calories on any machine for time:
Thursday:
3 Rounds:
10 DB Arnold presses
10 BB strict presses (3 sec down)
10 Push presses
20 Minute AMRAP:
6 Burpees
10 Front squats (95/65)
14 Sit ups
18 Double unders
Friday:
Deadlift:
3x6 @ 70-75%
2x10 @ 65%
*Pronated grip only
3 Rounds for time: 25 min cap
5 Rounds of Cindy
10 Clean and jerks (135/95)
(Cindy = 5 pull ups, 10 push ups, 15 air squats