Monday
Part A
4 Sets
8-12 Stiff Leg Deadliftt
3-5 Negative Pullups or Max Pullups
Part B
Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish
Wednesday
5x4 Strict Press
Push the weight on what you did last week at 6 reps. This is only 4 so you should be up from that. Find a max 4 reps.
Part B
AMRAP 14 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups ...
Continue adding 1 rep each round to each movement until time expires
Thursday
Part A
5 Sets
20 Weighted Lunges
20/Side booty band donkey kicks
10 Sumo Goblet Squats
Part B
6 min AMRAP
6 Calories Rowed
6 DB Push Press
6 V-Ups
Once the first 6 minutes is complete, rest 2 minutes, then repeat. Workout should take 14 minutes total with 2 minute rest between rounds.
Friday
Part A
4x10 Back Squat - last week at these. Work up to a max weight at 10 reps.
For time:
1000m Row
75 Wall Balls
50 DB Snatches
Accumulate 3 minute plank. You cannot break in the first 90s, if you do you have to restart. Once you are through the first 90s, you can break up the 2nd 90s however you want but you must accumulate 3 min of plank total.