Monday
A.
Pause Front Squat
5×3 Building Heavy
3 Second Pause at the bottom
 
B.
FOR TIME
800m Run
Then 3RFT
10 DB Thrusters (40/20)
3 Wall Walks
1 Rope Climb
Then
800m Run
 
Tuesday
A.
OHS
5×4 Building Heavy
 
B.
FOR TIME
9 HSPU
15 C2B
21 OHS (95/65)
27 Cal Row
21 OHS (95/65)
15 C2B
9 HPSU
 
 
Wednesday
A.
Push Jerk
5×4 Building Heavy

B.
AMRAP 12
10 Push Jerks (115/85)
8 Goblet Squats (53/35)
200 meter run

Thursday
A.
Deadlift
6×3 Building Heavy
 
B.
AMRAP 7
7 Deadlifts (225/155)
7 Burpee Box Jumps

Friday
A.
Farmer’s Carry
4x100m (53/35)
 
B.
AMRAP 18
100m Suitcase Carry (70/53)
6 Back Squats (135/95)
50 Double Unders