MONDAY
Work to a Max 3-Pos Pull + Hip Clean
3min Burpees to 6″ Target
Rest 4min
3min Burpees to 6″ Target
TUESDAY
10 Min to FInd 1RM Deadlift
20min EMOM
Min 1: 10 Alt DB Snatches
Min 2: :40 Row @ High Aerobic Effort
Min 3: 6 HSPU
Min 4: :40 Bike @ High Aerobic Effort
WEDNESDAY
1min AB for Max calories
Death by Situps *Start at 10, add 2 reps each minute
THURSDAY
3 Sets:
-250m Row
-200m Farmers Carry
3 Rounds
-20 rKBS
-20m KB Walking Lunge
-3 Wall Walks
FRIDAY
15 Min to Find 1RM Jerk from the Back
12min Run for Max Distance
SATURDAY
With A Partner
For Time:
-100 Box Jumps
-50 Thrusters P(52/35) F:(42/30)
-100 Sit ups
-50 Pull-Ups P:(CTB)
-100 Wall Balls
-50 HPC
-100 Air Squats
-50 STOH
