Monday
A.
Back Squat
6×3 Building Heavy

5RFTa
10 Back Rack Walking Lunges (95/65)
10 T2B
10 Ring Dips
10 Back Squats (95/65)

Tuesday
A.
Push Press
5×4 Building Heavy

B.
FOR TIME
100 Double Unders
Then
4 Rounds
12 DB Box Step-Ups (30/15)
10 DB Thrusters (30/15)
8 Burpees
Then
100 Double Unders

Wednesday
A.
Plate Carries (35/25)
3x50m
100m Sprint between sets
*Carrying bumper plates like farmer’s carry pinched between finger tips

B.
AMRAP 14
30 KB Swings (53/35)
3 Wall Walks
400m Run

Thursday
A.
Front Squat
5×3 Building Heavy

B.
4RFT
10 Power Cleans (95/65)
10 Pull-ups
20 Ab-Mat Sit-ups
30 Double Unders

Friday
A.
Power Snatch
4×3 Building Heavy

B.
AMRAP 12
12 OHS (95/65)
6 Burpee Broad Jumps
200m Run