Day 1
Part A
EMOM 12
Even: 3 Squat Cleans
Odd: 4 Push Press
Partner Workout
AMRAP 18
P1: 11 Cal Row + 14 Jumping Lunges (total)
P2: Rests
Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair
8 Rounds
15 KB Swings (44/26)
45 Double Unders or unbroken single unders
Day 3
Part A
4 sets of 3 Tempo Bench Press at 85%
3 seconds down, 2 seconds up
21-15-9
DB Clean and Jerks
50ft DB Front Rack Walking Lunges
Cal Bike