1/8 - 1/12

Monday

A

Strict press

5,4,3,2,1,2,3,4,5

B

5 Rounds

15 Back Squats (Bodyweight)

10 Cal Row

*30 min CAP*

Tuesday

A

RDL

5x4

B

10 Rounds

10 Dead lift 225/135

15 Box jumps 24/20

25 Double unders / 50 singles

*30 min CAP*

Wednesday

A

Work on Rope climb and Pistols

B

AMRAP 20

1 Rope climb / 4 Rope lay downs

30 Push Press 95/65

1 Rope climb / 4 Rope lay downs

30 Ab mat sit-ups

1 Rope climb / 4 Rope lay downs

30 Pistols

Thursday

A

Snatch

5x5

Set 3 hold at bottom for 3 sec

B

AMRAP 25

5 Snatch 135/105

2 Lap Farmer carry (heavy)

400m Run

Friday

A

Front Squat

5x4

Temp 3-2-1 sets

2&3

B

For Time

1000m Row

80 Wallball 20/14

60 Toes to bar

40 Burpees

20 Handstand push ups

*30 min CAP*