Monday
5 rounds
10 deadlifts 135/95
5 box jumps 30/24”
1 hill run (down & back)
rest 1:30 min between rounds
Tuesday
5 sets
5 strict press
5 sets
3 push press
5 sets
1 split jerk
for time
2K row
Wednesday
3 sets (you go, I go)
2 rounds
2 rope climbs
10 push ups
12 dumbbell hang power cleans 50s/35s
*5:00 cap per set*
Thursday
emom x 8
2 back squats
8 rounds
15 kbs
20 air squats
Friday
Amrap 12
50 double unders
5 power snatches
10 burpees
Saturday
Amrap 20 (teams of 3)
p1: 20/14 cal ski (time keeper)
p2: 15 box or bench dips
p3: 10 ring rows
Sunday
3 rounds
20 toes to bar
10 single front rack lunges L
20 sumo deadlift
10 single front rack lunge R
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