Monday
A.
In 15 mins find your
Squat Clean and Jerk PR

B.
For Time:
50/30 Push Ups
200 Meter Run
30 Heavy KB Swings (American)
200 Meter Run
50/30 Push Ups
200 Meter Run
30 Heavy KB Swings
200 Meter Run

Tuesday
A.
Back Squat 5×4
tempo
3 seconds down
2 seconds at the bottom
1 second up

B.
4RFT
10 Toes to Bar
15 Box Jumps (24/20)
20 Wall Balls (20/14)

Wednesday
A.
Strict Press
5×3

B.
Annie
50-40-30-20-10
Double Unders
Ab mat sit-ups

Thursday
A.
Skills and Balance work

B.
16 EMOM
25 Sledgehammer
15 Pistols
12 Stand ups
8 Strict Pull Ups

Friday
A.
In 15 minutes find your
Front Squat PR

B.
3RFT
25 Hang Clean & Jerks (95/65)
20 Ring Dips
600 Meter Run
(Scale run to 400m if needed)