Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min weighted plank
For Time - 22min Time Cap
100 Box Step Ups
80 Kettlebell Swings
60 Wall Ball Shots
40 Cal Row
20 Pullups
1 Accumulate 1 minute deadhang
Wednesday
Clean Complex
EMO2M for 18 minutes
4 Hang Power Cleans
2 Front Squats
2 Push Jerks
18min AMRAP
400m Run
4 Front Squats
4 Shoulder to Overhead
4 Burpees
Thursday
5x4 Back Squat
5x4 Deadlift
TABATA - 8 min
Jumping Lunges
Air Squats
Ball Slams
DB Thrusters
Friday
Sweaty Fridays
10-8-6-4-2-4-6-8-10
Toes to Bar
Clean and Jerks
Every 4 minutes for 4 rounds
3 min timecap
400m Row
10 Alt DB Power Snatch
10 Hanging Knee Raises