MONDAY:
A.
EMOM x 5
10 heavy barbell curls
EMOM x 5
7 Strict presses
EMOM x 5
7 Strict chin ups
5 Minute AMRAP:
20 Air squats
10 Push ups
TUESDAY:
A)
3 Rounds: for quality
10-15 Toes to bar
2/2 Turkish get ups
20 Banded good mornings
B)
3 Rounds for time:
30/25 Calories
5-4-3-2-1
Hang power snatch (95/65)
Burpee
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: 10-15Pull ups
Even: 15 Push ups
THURSDAY:
A)
3 Rounds:
40 Wall balls
15 Power cleans (115/75)
-rest 3 min btw rounds-
FRIDAY:
A)
50 Box jumps
40 Burpees
30 Heavy KB swings
20 HSPU OR Dips