Tuesday
A.
Squat Clean
3×6 build to 90%

B.
2RFT
10 Squat Cleans 50% of PR
10 Box Jumps
2 min rest
2 RFT
200 m run
20 Burpees
1 min rest
2 RFT
5 Squat Cleans 50% of PR
5 Box Jumps

Wednesday
A.
DU’s and Pistols

B.
20 AMRAP
400 m Row
100 DU’s
10 T2B
10 Pistols

Thursday
A.
Over head Squat
4×4 build to heavy

B.
12 EMOM
25 wall balls
10 OHS 115/85
25 Ab mat sit-ups

Friday
A.
Back Squat
4×3
Building to a Heavy Set
 
B.
FOR TIME
9 HSPU
15 C2B
21 Front Squats (125/85)
27 Cal Row
21 Back Squats (125/85)
15 Ring Dips
9 HPSU