Monday
A.
8×2
Thrusters (build to heavy)

B.
18 AMRAP
200 meter run
10 Thrusters 95/65
10 Toes to bar
10 Burpees

Tuesday
A.
4×3
Split Jerk ( medium weight/focus on speed and form)

B. RFT
21-15-9
Box jumps
Push Jerks 135/105
Pistols

Wednesday
A.
Skills
DU’s & Handstand work

B.
20 AMRAP
Buy in 800 meter run
Then
100 DU’s
25 meter Handstand walk/5 wall walks
10 Dead lifts 205/175

Thursday
A.
5×5
Over Head Squats

B.
16 EMOM
12 OHS 105/75
45 sec Plank
20 Wall balls
15 KB’s (American) heavy

Friday
A.
1 mile run

B.
For time
400 meter Farmers Carry x2 53/35 DB or KB
50 Push Up’s
40 Air Squats
200 meter Farmers Carry
40 Push Up’s
30 Air Squats