MONDAY:
A.
Weighted dips:
4x10
B.
20 Minute EMOM:
Odd: 7 Heavy S2OH
Even: 5 Front squats
TUESDAY:
A.
3 Rounds: not for time
35 Double unders
15 Wall balls (30/20)
5-10 HSPU OR Push ups
B.
16 Minute AMRAP:
10 Devils presses (50/35)
200m run
WEDNESDAY:
A.
5 sets:
8/8 Weighted step ups
B.
3 Rounds for time:
20 Pull ups
20 Calories (any machine)
20 Wall balls
THURSDAY:
A.
4 sets on each arm
3 rounds of:
5 strict press + 2 Windmills
B.
2 sets:
12-15 Inc. DB flys
C.
7 Minute AMRAP:
4 Burpee box jumps
4 Power clean (165/115)
FRIDAY:
A.
For times:
1000m row
15 Thrusters (135/85)
20 Toes to bar
Rest 4 minutes and repeat