Day 1
Part A
4 Sets not for time
Gate & back - Prowler Push (moderate weight, not empty but not too slow)
8 Pullups
8 Push Press
Part B
40 Cal Row
35 PVC Pipe Sit Ups
30 Burpee Box Jumps
35 PVC Pipe Situps
40 Cal Row
Day 2
Part A
EMOM12
2 Clean Pulls + 2 Cleans
Part B
150 KB Swings
Every time you break, complete 5 Clean & Jerks
Day 3
Part A
Work up to a heavy bench press single
Alternate with
6 Bent Over Rows
Part B
Teams of 2 (1:1)
40-32-24-16-8 Calories Assault Bike
Day 1
Part A
Isometric Holds
Tabata for 15 minutes (6 Rounds)
Lunge Hold L
Lunge Hold R
Plank
Cobra
Rest
Part B
2 Rounds
40 Double Unders
35 Hanging Knee Raises or V-Ups
30 Lunges
25 Cal Bike
20 Sumo Deadlift High Pull
Day 2
Part A
EMOM12
2 Clean Pulls + 2 Cleans
Part B
8 Rounds
50ft Sled Push
8 Pushups
12 DB Push Press
Day 3
Part A
4 sets
12/leg Bulgarian Split Squats
12 Weighted GHD Back Ext
12 Prone Banded Hamstring Curls
Part B
6 sets, 2 minute rest between
18 Deadlifts
14 Wall Balls
4 lengths run of the building