Monday
Part A
Squat
Work up to a heavy single Back Squat
Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 500m Row
Set 2: 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 10 Burpees over Bar
Wednesday
Part A
Every 90s for 9 minutes
4 Strict Press
Part B
5 Rounds
400m Run
12 Thrusters 65#
9 Heavy Ball Slams 30#
Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps
Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg
Friday
Shoulder and Hip Mobility for 15 minutes
Warmup
Partner workout
30 min AMRAP - one partner working at a time
50 Calorie Row
40 Double Unders (each)
30 DB Snatch
20 Pullups
1 min plank (together)