MONDAY:
A)
Establish a 1RM weighted pull up
B)
3 rounds for times:
300m row
30 wall balls (20/16)
-3 Minutes btw rounds
TUESDAY:
A)
4 Rounds for times:
15 Clean and jerks (115/75)
400m run
-3 Minutes btw rounds
WEDNESDAY:
A)
10-9-8-7-6-5-4-3-2-1
Drag curls
Supinated bent over rows
B.
E3MOM x 5
20 seconds bike sprint
THURSDAY:
A)
4 Rounds for time:
20 Wall balls
40 Double unders
20 Push ups
40 Double unders
B)
Establish a heavy 3 rep hang power clean
*does not need to be an all out max
FRIDAY:
A)
Every 9 minutes, for 27 minutes (3 sets)
1000m/850m row
20 Burpees
20 S2OH (115/75) *1 sec pause