MONDAY:
A.
3 Rounds: for quality
10-15 Bounding box jumps
15 Unbroken chin ups (use band to go unbroken) OR 6 Muscle ups
2 Heavy Turkish get ups
B.
6 Rounds for times:
90 second AMRAP:
300/250 row
Max clean and jerks in remaining time
-Rest 2 minutes btw rounds-
Rounds 1-2: 115/75
Rounds 3-4: 135/95
Rounds 5-6: 165/115
*Score total Clean and jerks
TUESDAY:
A.
Weighted dips:
3x6 @42X2 Tempo
B.
5 Rounds for time:
5 Hang squat snatches (135/95)
10 Toes to bar
5 Burpees
WEDNESDAY:
A.
40 Minutes:
200m run
Walk back
THURSDAY:
A.
4 Rounds: 90 seconds btw sets
14 Banded tricep extensions
7 Close grip bench press
B.
For time:
50 Wall balls
35 KB swings
20 Calories
FRIDAY:
A.
3 Rounds: for quality
4/4 Heavy windmills
4/4 Heavy step ups
:30 Superman hold
B.
For time:
21-15-9
Pull ups
KB swings
Rest 3 minutes
21-15-9
Toes to bar
Wall balls