MONDAY:
A.
For time:
40 Pull ups
Right into
20-15-10
Thruster (95/65)
Burpee over bar
TUESDAY:
A.
Weighted Dip:
3x2 @ 33X1 TEMPO (Bodyweight)
5x3 @ 75% of 1RM
B. Choose your style
Option 1:
4 Rounds for time:
400m run
20 KB swings
20 S2OH (115/75) *Pause
Option 2:
2 Rounds for time:
800m run
40 KB swings
40 S2OH (115/75) *Pause
WEDNESDAY:
A.
Weighted step ups
5 x 6/6 (heavy)
C.
20 Minute AMRAP:
40 Sit ups
20 Calories (any machine)
10 Box jumps (30/24)
THURSDAY:
A1.
Single arm bent over row:
1 set to failure @ 3131 TEMPO
A2.
DB floor press:
1 set to failure @ 3131 TEMPO
B.
With a running clock:
For time:
20/15 Calorie bike
20 Wall balls
At 4:00 complete
For time:
20/15 Calorie bike
20 Wall balls
20 DB snatches
At 8:00 complete
For time:
20/15 Calorie bike
20 Wall balls
20 DB snatches
20 HSPU, Dips, or Push ups
FRIDAY:
A.
For quality:
20-15-10
Banded tricep extension
Strict press (increase weight each set)
B.
E4MOM for 4 sets
12/6 Cal bike sprint
8 TNG power cleans (165/115)
*Score each round