Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 Seated Arnold Press
Part B
EMOM - 18min
Min 1: 8 Cal Row
Min 2: 150m Run
Min 3: 10 Box Jumps/14 Step Ups
Wednesday
Part A
8 sets
Farmer’s Walk with Walk Handles - To gate and back, put plates down at gate and turn around to face the other way
5 Behind Head Slam Ball Throw
Part B
AMRAP 4 min - 4 Rounds
200m Row
25 KB Swings
20 Plank KB Pull Through (total)
15 V-Ups
Max meters on the row for remaining 4 minutes
Rest 2 minutes after each AMRAP
Thursday
Part A
5 sets of 2
Split Jerk
Part B
3 Rounds for Time
12 Deadlifts 110#
8 Hang Power Cleans
12 Over bar burpees
8 Pullups
Sweaty Fridays
30min Partner AMRAP
P1:
100m KB OH Carry
11 Front Squats
7 Push Press
Plank until partner gets back
P2: 400m Run