Monday
A.
Strict Press
4×3
Building to a Heavy Set

B.
20 AMRAP
10 Hand stand push ups
10 Back Squats 135/95
10 Push Jerks
200m run

Tuesday
A.
DU and Pistol skills work

B.
15 EMOM
30 DU’s
15 Ring Rows
12 Pistols

Wednesday
A.
Back Squat
4×5 80%

B.
4RFT
50m Sled pull x3 45lb plates (down&back)
100m farmers carry 53/35
10 Box Jumps
10 T2B

Thursday,
A.
Squat Clean 3×5 80%

B.
4RFT
5 Squat Cleans 155/115
5 Push Jerks
10 Dead Lifts
400m Run

Friday
A.
Hand stand and muscle ups skills work

B.
20 AMRAP
600M Row
25M hand stand walk
15 Burpees
5 Muscle Up’s