Monday
A.
5×5
Deadlift (build to heavy)

B. For Time
2 RFT
15 Dead lifts 135/105
15 Box jumps
2 RFT
20 Pull Up’s
400 meters
2 RFT
15 Box jumps
15 Dead lifts 135/105

Tuesday
A.
Skills
Handstands/ Pistols & DU’s

B.
20 AMRAP
25 meter handstand walk or 5 wall walks
20 Pistols
15 Ring Dips
60 DU’s

Wednesday
A.
5×5
Front Squat(building heavy)

B.
15 EMOM
20 Single dumbbell push press (10 each arm) medium weight
10 Front Squats 135/105
25 Ab mat sit-ups

Thursday
A.
Skills
Anything with Kipping in it!

B.
Buy in
1 mile run
3RFT
35 Push ups
15 Broad jump’s
20 Sled hammer

Friday
A.
4×4
Back squat (building heavy)

B.
15 AMRAP
10 KB 53/35
10 Lunges
10 Thrusters
(With KB weight do all the movements. 5 each arm for thrusters)