Monday:
A.
EMOM for 25 minutes
15/11 Cal row
20 sec L-Sit hold
15 Russian KB swings (HEAVY)
7 Strict presses (115/75) *1 sec pause
Rest
TUESDAY:
A.
3 Sets: any machine
3 Minutes on
90 Second recovery pace
B.
Supinated bent over rows:
4x8-10
C.
Single leg Deadlift
3 sets:
8/8
WEDNESDAY:
A.
Build to a heavy 3RM Front squat
B.
E3MOM x 4
:15 sec max cal bike sprints
THURSDAY:
A.
3 Rounds: not for time
50ft broad jumps (in few jumps possible)
20ft Handstand walk OR 15 Dips
12 Wide grip strict pull ups
B.
2 Rounds for time:
50 Wall balls
40 Sit ups
30 Push ups
20 KB swings (70/55)
10 S2OH (165/115)
FRIDAY:
A.
20 Minute AMRAP:
50 Double unders
25 Toes to bar
10 Power snatches (115/75)
5 Burpees over bar