Monday

Strength

Back Squats

3 x 5 %80

Conditioning

AMRAP 7 min

1,2,3,4,5… Power Snatch 40/30

2,4,6,8,10… Handstand Push Ups

Rest 3 minutes

10 Rounds (waterfall)

200m Row-bike erg 

10 Burpees

Cap 20 minutes

Tuesday

14:00-18:00

Ooen Box

Wednesday

Strength

TEMPO Back Squats

5 x 3 reps @ 70%

Conditioning

5 Rounds

500m Row

12 KB Snatches 24/16 (12 Each arm)

50 m. D ball Bear Hug Carry 150/100#
*Alternate in a team of 3 on the row. OR rest 1:30 after each round if you are going solo.

Thursday

Strength

TEMPO Deadlifts

3 x 5 reps @ 65-70%

Conditioning

3 SETS OF  (1:1)

3 Rounds

15/12 Calorie Row

15 Push Ups

Into…

Muscle Ups (Round 1 complete 5, round 2 is 10, round 3 is 15)

*Work:Rest = 1:1 for these sets. 

Friday

Open 20.4

Saturday

Barbell

Squat Clean

-Work up to a heavy single for the day!

Conditioning

Every 2:30min. X 8 Rounds

5 Squat Cleans 80/50

5 Muscle Ups

Sunday

Rest Day!!!

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