Monday
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Seated Press
6 Lateral Raises
4 Rounds
5 Hang Cleans
40 Double Unders
5 Strict Pullups
40 Lunges (total)
Wednesday
Part A
8 sets
30m Sled Push
Part B
AMRAP 6
6 Cal Bike
6 DB Thrusters
6 Burpees
Part C
Accumulate
3 minutes Wall Sit
3 minutes weighted Elbow Plank
Thursday
10min bike or row for max cals
8min AMRAP
30 Deadlifts #115
30 Deadlifts at #135
Max Deadlifts at #155
Sweaty Fridays
Every 4 minutes for 3 sets
400m Run
5 Rounds For Time
4 Hang Power Snatches
6 Burpees Over Bar
4 OH Squats
6 TTB