Monday
A.
Dead Lift
6×4

B.
For Time:
50 Deadlifts – 115/75
50 Walking Lunges (unweighted)
40 Back Squats – 115/75
40 Toes-to-Bar
30 Power Cleans – 115/75
30 Burpee Box-Jumps – 24/20
20 Thrusters – 115/75
20 DU’s

Tuesday
A.
Work on kipping and DU’s

B.
4RFT
400 m run
15 C2B
20 Ab mat sit ups
25 Wallballs

Wednesday
A.
Squat Clean
5,4,3,2,1,2,3,4,5

B.
12 EMOM
10 HSPU’s
16 DB C&J’s Heavy (rotate arm’s)
20 Goblet Squats

Thursday
A.
OH Squat
4×4 (build to heavy)

B.
20 AMRAP
8 Muscle Up’s
200 m DB/CB’s Suitcase carry 50’s/20’s
40 Air Squats
100 m OH walk 50/20 (just one,rotate arms on the way back)

Friday
A.
Front Squat
6×3

B. 25 AMRAP
1 mile run then with remaining time

10 Front Squat 115
10 Push press 115
10 Box over jumps 24/20