Day 1
Part A
5 Sets
30s on, 15s off
L Rear Foot Elevated Split Squats
R Rear Foot Elevated Split Squats
Jefferson Curl
Pullups
Part B
AMRAP 14
60-calorie row
50 hanging knee raises (or candlesticks)
40 wall-ball shots
30 cleans
20 pushups
Day 2
Part A
EMOM12
2 Clean Pulls + 1 Clean Extension + 2 Cleans
21 DB Hang Clean
42 double-unders
21 DB thrusters
18 DB Hang Clean
36 double-unders
18 DB thrusters
15 DB Hang Clean
30 double-unders
15 DB thrusters
Day 3
Part A
5 sets of 3 Bench Press at 87.5% of your max
Part B
EMOM16
Even Minute: 8 Calories Bike
Odd Minute: 12 Wall Balls