Monday
Front Squat - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups
Wednesday
EMOM for 18 min Alternating
8-10 DB Bench Press
8-10 Skull Crushers
30s Copenhagen Plank
AMRAP 15
400m Run
7 Power Cleans #55
5 Push Press #55
Thursday
Deadlift - E2Min
8 @ 65%
8 @ 68%
5 @ 72%
5 @ 75%
3 @ 80%
3 @ 80%
Not for Time
4 Rounds
100ft OH KB Carry
100ft Farmer Carry
30 Weighted Lunges
15 Good Mornings
Friday
Strength Circuit
40s on / 20s off
Alternating Donkey Kicks with band at knees
Glute Bridge with band at knees
Weighted Plank
Evil Wheels or Barbell Roll Out
AMRAP 12 min
3 Rounds
15 Cal Row
15 Ball Slams
15 Box Jumps
15 Hanging Leg Raises
*once 3 rounds is complete, row as many calories as possible until 12 minutes is complete