MONDAY:
A.
3 Rounds: for quality
20-50 Double unders
5-10 HSPU
or, 5-10 Dips
8-10 Bulgarian lunges @3111 Tempo
B)
4 Rounds for time: (16 min Cap)
21 Thrusters (95/65) *1 sec pause
15 KB swings
9 Box jumps
6 Burpees
TUESDAY:
A)
3 Rounds: for quality
10-15 Toes to bar
15 Wall balls (30/20)
20 Banded good mornings
B)
3 Rounds of:
3 Min on, 2 min off
20/16 Calories
10 Burpees over bar
Max power cleans in remaining time (165/115)
WEDNESDAY:
A)
3 Rounds: for quality
10 Wide grip behind the neck strict press
5 High box jumps (step down)
140ft sled sprint (there and back)
B)
20 Minute EMOM:
Odd: 15 Pull ups
Even: 15 Push ups
THURSDAY:
A)
150/120 Calories for time:
*Every 2 minutes, stop and complete 6 Box jump overs
FRIDAY:
A)
4 Minute AMRAP:
500/400m row (25/20 cal bike)
10 Burpee box jump overs
20 Toes to bar
30 S2OH (115/75) *1 sec pause
40 KB swings
50 Double unders
-rest 3 minutes-
6 Minute AMRAP:
-rest 3 minutes-
For time:
Ex:
4 Min AMRAP: 10 S2OH
6 Min AMRAP: 20 swings
For time: 9:00