Monday:
A.
For time:
20 Box jumps overs
40 DB snatch
20 Box jumps overs
30 DB snatch
20 Box jumps overs
20 DB snatch
20 Box jumps overs
10 DB snatches
B.
Back squats:
4x3 @ 80% of 1RM
TUESDAY:
A.
3 Rounds:
50 Double unders
15 Wall balls (30/20)
3-6 Muscle ups OR 10-15 Unbroken TTB
B.
3 Rounds for time: (beat last week!)
50 Sit ups
25 Box jumps overs
WEDNESDAY:
A.
3 Rounds: (3 minutes rest btw rounds)
30/20 Calories
25 Pull ups
10 Clean and jerks (155/105)
THURSDAY:
A.
“Death by Burpees”
B.
Determined by how far you get in part A
5 Rounds: any machine
:20 sec hard
:40 sec recovery pace
FRIDAY:
A.
3 Rounds: rest 2 minutes btw rounds
20 Weighted walking lunges
20 Weighted stationary lunges
20 Body weight jumping lunges
B.
12 Minute AMRAP:
20 Sit ups
10 Chin ups