Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Fly
6 Skull Crusher or Tricep Extension
Part B
5 rounds for time:
400-meter run
10 thrusters
Wednesday
Part A
8 sets
30m Sled Pull
Part B
8 min AMRAP
12 Box Jumps (Set the height so you can jump the all)
10 Wall Balls
8 Hanging Knee Raises
Part C
Accumulate
3 minutes Wall Sit with weight
2 minutes Dead Hang
Thursday
Part A
5 sets of 2
Split Jerk
Part B
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Sweaty Fridays
Part A
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows
Part B
3 Rounds not for time
25 GHD Situps
15 Roman Chair Back Ext
10 Chest Supported Row