Monday:
A.
3 Rounds: (not for time)
20 Double unders
10 Calories
5 HSPU
B.
20 Minute AMRAP:
15 Burpees
15 Box jumps
10 Thrusters (95/65)
TUESDAY:
A.
3 Rounds: (not for time)
5/5 Windmills
10 Heavy DB snatches
10-15 Unbroken TTB
B.
3 Rounds for time:
40 Sit ups
20 Hang power snatches (75/55)
WEDNESDAY:
A.
3 sets: Drop set
15/15/15 (heaviest, lighter, lightest)
Single arm bent over row
B.
2 sets: Drop set
10/10/10 (heaviest, lighter, lightest)
Strict press
C.
EMOM x 10
1 Back squat @ 90+%
THURSDAY:
A.
21 Minute AMRAP:
20/15 Calories
10 Deadlifts (185/135)
7 Box jumps
Rest 1 minute after each round
FRIDAY:
A.
22 Minute AMRAP:
12 Weighted lunges
8 Burpees w/ jump
12 Weighted lunges
8 C2B pull ups