Monday
A.
Back Squat
15 mins to find your 1 RM

B.
21-15-9
Back Squat (55% of 1RM)
Kettlebell Swings (American/Heavy)

Tuesday
A.
Push Press
5×4 (build to heavy)

B.
4 sets of Max reps
60 seconds of Push Press (Bar)
60 seconds of Box Jumps/ Step ups
60 seconds of rest

Wednesday
A.
Sumo Deadlifts High Pulls
5,4,3,2,1,2,3,4,5 (light to heavy, heavy to light)

B.
For Time
40 Wall ball shots
400 meter run
40 Burpees
400 meter run
40 wall ball shots

Thursday
A.
Skill Work
DU’s and Hand Stand work

B.
20 AMRAP
10 Thrusters 115/85
10 Pull-ups (Strict)
20 Lunges 115/85 (rack on back)

Friday
A.
Front Squat
4×5 (3-2-1 Tempo)

B.
12 EMOM
25m Hand stand or walk 3 Wall Walks
40 DU’s or 80 Singles
8 Front Squats 155/125