Monday:
A.
Back squats:
3 back squat @100% of 3RM
Then,
1 set:
Max reps at 80% of 3RM
B.
10 Minute AMRAP:
10 Clean and jerks (95/65) *Pause
20 Wall balls
Tuesday:
Strict press:
3x5 @ x131 TEMPO
(Fast up, pause, 3 seconds down, pause)
5 Rounds for time:
200m run
15 Pull ups
15 Thrusters (65/45) *pause (goal is unbroken ea. rd)
Wednesday:
3 Rounds:
:30 Handstand hold
30 crunches
60 seconds max double unders
5 Rounds for time:
20/15 Calories
20 KB swings
Thursday:
3 Rounds for total calories: (different machine each round)
7 Minutes max calories
3 minutes rest
Friday:
Deadlift:
60 seconds max dead lifts @ 100%
Rest 2 minutes
45 seconds max dead lifts @ 85%
Rest 2 Minutes
30 second max dead lifts @ 70%
15 Minute AMRAP:
5 Hang squat snatches (95/65)
5 Burpees over bar
5 Toes to bar