Programming 9/21 – 9/25

Monday
A.
Find your back Squat PR

B.
10 AMRAP
10 Back squat 155/125
15 KB swings 53/26
20 hand release push ups

Tuesday
A.
Max DU’s in 5 mins

B.
4RFT
12 Pull ups
50m Farmers Carry (1 Lap around the gym)
Down and back Lunges (body weight)
45 DU’s

Wednesday
A. Over Head Squat
4×5

B.
800 meter buy in
(Time starts when you get in/from a new min)
9EMOM
10 Over head squat 125/95
20 Ab Mat sit ups
12 Kb snatch 53/26

Thursday
A.
Split Jerk
5,4,3,2,1,2,3,4,5(work to heavy and back to light)

B.
Buy in
1,000 meter row
21-15-9
Power clean & Push jerk
Box Jumps

Friday
A.
Skills work
 
B.
For time
400 m run
25 wall balls
20 single arm DB press (10 each arm)
15 hand stand push ups
200 run
20 single arm DB press
25 wall balls
400 m run