Monday:
A.
10 Minute EMOM
2 back squats @ 90% of 3RM
B.
16 Minute EMOM
Odd: 10/7 Calories
Even: 2 rounds of:
1 squat clean (155/105)
2 Burpees over bar
Tuesday:
A.
3 Rounds:
20 Banded tri ext
20 strict presses (empty barbell)
12 Narrow grip push ups
B.
For time:
120 Sit ups
60 Wall balls
60 KB swings
Wednesday:
5 Rounds for time:
10 Chin ups
10 S2OH (135/95) *pause
10 Box jumps
Thursday:
A.
Weighted walking lunges
3x20
B.
Build to heavy 1RM front squat
C.
E3MOM x 5
20 sec max calories on Bike
Friday:
Deadlift: pronated grip
5x5 @ 85-90% of 1RM
4 Rounds for time:
200m run
20 DB snatches
20 Plank to push ups