Monday:
A.
5 Rounds:
12/8 Calorie Bike sprint
Right into,
3 Thrusters (185/135)
4 Burpees over bar
Rest 4 Minutes btw sets
TUESDAY:
A.
3 Rounds: (not for time)
3/3 Turkish get ups
15 Wall balls (30/20)
3-6 Muscle ups OR 15 Unbroken chin ups
B.
For time:
12-9-6
Clean and jerks(135/95)
Toes to bar
Rest 6 Minutes
15-12-9
Power snatch (95/65)
Pull ups
WEDNESDAY:
A.
Establish a 1RM Front squat
B.
12 Minute AMRAP:
10/7 Calories (any machine)
8 Box jumps overs
2 Squat cleans
Men’s weights: 185-225
Women’s weights: 135-155
THURSDAY:
A.
3 Rounds: not for time
50ft broad jumps (in few jumps possible)
5-10 HSPU
20 V ups
B.
For time:
50 Wall balls
40 Sit ups
30 Push ups
20 KB swings (70/55)
10 S2OH (165/115)
FRIDAY:
A.
2 Rounds for time:
400m run
15 Hang power cleans (115/75)
B.
E3MOM x 3
20 sec max cal bike sprint