Day 1
Part A
4 Rounds, 30s on, 15s off
Pullups
GHD Situps
Jefferson Curl
Reverse Plank (add weight as necessary)
Part B
21-15-9
Dumbbell Thruster
Dumbbell Box Step Ups
Echo Bike Calories
Day 2
Part A
EMOM12
1 Clean Pull + 1 Clean + 1 Jerk
Part B
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull
Wall Balls
Day 3
Part A
5 sets
4 Bench Press @ 80% of your weight from Friday
Part B
Teams of 2
5 sets (1:1)
50 Double Unders
10 Front Squats
10 Situps