MONDAY:
A.
Weighted pull ups:
5x3 (heavy)
B.
For time:
1000m row
50 Thrusters (barbell)
30 Burpees
TUESDAY:
A.
Weighted Dip:
Establish a new 1RM
B.
2 Rounds for time:
30 Dead lifts (135/95)
20 S2OH *Pause
10 Front squats
WEDNESDAY:
A.
2 Rounds for time:
35 Toes to bar
800m run
THURSDAY:
A.
3 Sets:
10 Incline DB flys
10 DB bench
B.
3 sets:
:20 Sec, 90° banded hold
:5 negative chin up x3
C.
3 Rounds:
1 Minute max calories
2 Minute rest
FRIDAY:
A.
20 Minute AMRAP:
50 Double unders
30 Sit ups
15 Chin ups
5 OHS (135/95)