Monday
A.
Back Squat
5×8 @ 60%

B.
AMRAP 9
3 Bear Complex’s (95/65)
5 Burpees
8 T2B

1 Bear Complex = Power Clean + FS + Push Press + BS + Behind the Neck Press

Tuesday
A.
3 Sets of Max Push-ups
Rest at least 90 seconds between seconds
*Score is total reps

B.
AMRAP 18
2 Min Row
12 Single Arm OH Walking Lunge with KB (53/35)
6 Pull-Ups
6 C2B

Wednesday
A.
5x 100m Sprints

B.
Death By:
Man Makers (50/30)
150m Run (To the corner & back)

*Start with 1 Man Maker, add one each round. Stop when you can no longer fit your Man Makers within 60 seconds

Thursday
A.
Strict Press
6×3 Building Heavy

B.
4RFT
400m Run
15 DB Hang Power Clean & Jerk (50/30)
8 DB Front Squat
30 seconds of Mountain Climbers

Friday
A.
400m Sprint For Time

B.
With A Partner, in any order:
1000m Row
60 Deadlifts (Bodyweight)
60 Bar Facing Burpees
60 GHD Sit-Ups

*While Partner A Works, Partner B is in a plank hold