MONDAY:
A.
2 Rounds of:
20/30 Calories
10 S2OH (165/115)
10 Burpees over bar
right into
3 Rounds of:
12 Pull ups
12 Box jumps
B.
Establish 1RM Front squat
TUESDAY:
A.
2 sets:
1-2-3-4-5
Single arm strict press
*Complete 1 Windmill btw each new number
B.
EMOM x 14
Odd: 3 TNG squat cleans
Even: 7 Burpees over bar
WEDNESDAY:
A.
4 Rounds
2 Minutes on, 2 minutes off
20 Wall balls
15 Toes to bar
Max burpees in the remaining time
*Score total burpees
B.
2 sets:
DB curls
10/10/10
Heaviest, lighter lightest
THURSDAY:
A.
3 sets:
20 Chest supported DB rows
rest :90-2:00 btw
B.
20-15-10
Cable tri ext.
Push up
C.
E3MOM x 3
10 TNG Power snatches
*Must be unbroken
FRIDAY:
A.
6 Rounds for total rounds:
2 Minute AMRAP: 2 minute rest btw rounds
5 Pull ups
10 Push ups
15 Air squats
*Start where you left off