MONDAY:
A.
12 Minute AMRAP:
Climb the ladder
1,2,3,4 etc…
Strict Chin ups
Push ups
Box jumps
B.
Back squat:
2x5 @ 65%
2x5 @ 70%
TUESDAY:
A.
In 18 minutes complete,
65 Wall balls
AMRAP in remaining time of:
18 Double unders
12 V-ups
6 Single arm devils presses
WEDNESDAY:
A.
Build to a heavy Hang power clean
B.
For time:
50 Hang power clean and jerks (75/55)
25 bar facing burpees
THURSDAY:
A1.
E3MOM x 4
:20 max cals on echo bike
A2.
Establish a 1RM Bench press
A3.
E3MOM x 3
:20 max cals on echo bike
FRIDAY:
A.
21 Minute AMRAP:
16 Air squats
14 Pull ups
12 Push presses (95/65)
10 SDHP (same bar)