MONDAY:
A)
Deadlift:
12-9-6
*Rest 90 seconds btw sets
B)
For time:
20 Push ups
40 Double unders
35 Push ups
70 Double unders
50 Push ups
100 Double unders
TUESDAY:
A)
Complete 2 rounds on both arms:
1-2-3-4-5
Single arm strict press
*Complete 1 Mindmill after each new set
B)
5 Rounds:
15/10 Calorie sprint
Rest 60 seconds,
Max strict pull ups (cap at 15)
Rest 60 seconds before starting the next round
WEDNESDAY:
A)
2 Rounds:
200/150m row
Rest 30 seconds
4 Box jumps, step down (30/24)
Rest 30 seconds
-Right into-
2 Rounds:
200/150m row
7 Wall balls (30/20)
Rest 30 seconds
B)
Back Squat:
Establish a 5RM
THURSDAY:
A)
4 Rounds for times:
15 Clean and jerks (115/75)
10 Burpees over bar
5 Muscle ups
*OR 15 Chin ups
-Rest 4 Minutes btw rounds-
FRIDAY:
A)
10 Minute AMRAP:
1 Squat snatch (135/95)
3 Burpees
B)
For time:
65 Wall balls
50 Pull ups
35 Hang power cleans (135/95)
20 Handstand push ups