Day 1
Part A
4 Sets not for time
Gate & back - Prowler Push (moderate weight, not empty but not too slow)
8 Pullups
8 Push Press
Part B
40 Cal Row
35 PVC Pipe Sit Ups
30 Burpee Box Jumps
35 PVC Pipe Situps
40 Cal Row
Day 2
Part A
EMOM12
2 Clean Pulls + 2 Cleans
Part B
150 KB Swings
Every time you break, complete 5 Clean & Jerks
Day 3
Part A
Work up to a heavy bench press single
Alternate with
6 Bent Over Rows
Part B
Teams of 2 (1:1)
40-32-24-16-8 Calories Assault Bike