MONDAY
4 Sets
-3 Point Bent Over Rows, 10 Reps
-10 Deficit Pushups
30min AMRAP @80%
-2 Wall Walks
-8 Burpee Broad Jumps
-15 Goblet Squats
-30 DU
-15 T2B
-8 DL @ 55%
TUESDAY
Strict Press- 5×5 @75-85%
For Time
-Run 800m
-40 WB
-Run 600m
-30 KBS P:(32/24) F:(24/16)
-Run 400m
-20 Pull-ups P:(10 MU or CTB)
-Run 200m
-10 Thrusters P(52/35) F(42/30)
WEDNESDAY
Back Squat- 3×5 @75-85%
12min EMOM
Min 1: 5 HSPU + :15 Hollow Hold
Min 2: 5/5 KB Front Rack Walking Lunges + :30 Farmer Hold
THURSDAY
3x 500m @ -6sec 2k split / 200m @ +30-40sec 2k split
ROMWOD
FRIDAY
Bench Press- 4×4@83-93%
-Burpees
-AB
-Box Overs
-Row
*Alt 1min on/2min off x2
SATURDAY
14 RFT
-4 PC
-6 STOH
-8 FS
*Alt Rounds
