Monday:
A.
1 set:
Max back squats @ 100%
B.
15 Minute AMRAP:
25/20 Calorie row
20 Weighted walking lunges
15 Pull ups
Tuesday:
Strict press:
3x5 @ x331 TEMPO (heavier than last week)
(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)
B.
For times:
50 Burpees over bar
Rest 2 minutes
30 Thrusters (95/65) *pause
Rest 2 minutes
40/30 Calories
Rest 2 minutes
30 Clean and jerks (95/65)
Wednesday:
3 Rounds:
:20 L-sit
20 KB swings
20 Bounding box jumps
4 Rounds for time:
30 Sit ups
15 Chin ups
15 Calories
Thursday:
100 Push ups
*each time you break, stop and run 100m
Friday:
For time:
10 Minute AMRAP:
200m run
7 Hang squat snatches (95/65)
7 burpees over bar
Rest 5 Minutes
10 Minute AMRAP:
200m run
14 hang squat clean thrusters (95/65)