MONDAY:
A)
For time:
2k row
B)
For time:
21-15-9
Thrusters (95/65) *pause
Toes to bar
-Rest 5 minutes-
For time:
2 rounds
21 Wall balls
15 Power cleans (95/65)
9 Burpees over bar
*Score both times
TUESDAY:
A)
Bench press:
15 reps
12 reps
9 reps
B)
18 Minute AMRAP
15 Box jumps
12 Push press (115/75)
9 Pull ups
WEDNESDAY:
A)
Front squat
Establish a 1RM
B)
For time:
1000m row
50 Burpees
THURSDAY:
A)
10 Minute AMRAP:
1 Turkish get up + windmill (R)
1 Turkish get up + windmill (L)
3 KB cleans (R)
3 KB cleans (L)
B)
Teams of 2:
6 total rounds (3 rounds each)
40 calorie row
*rest as partner works
FRIDAY:
A)
10 Minute AMRAP:
1 Squat snatch (135/95)
5 Wall balls
B)
Back squat
5x2
**90 seconds rest btw sets, keep this rest as strict as possible.
***You might not be able to go as heavy today due to the lack of rest...thanks ok.