Day 1
Part A
EMOM 12
Even: 3 Squat Cleans
Odd: 4 Push Press
Partner Workout
AMRAP 18
P1: 11 Cal Row + 14 Jumping Lunges (total)
P2: Rests
Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair
8 Rounds
15 KB Swings (44/26)
45 Double Unders or unbroken single unders
Day 3
Part A
4 sets of 3 Tempo Bench Press at 85%
3 seconds down, 2 seconds up
21-15-9
DB Clean and Jerks
50ft DB Front Rack Walking Lunges
Cal Bike
Day 1
Part A
Work up to a max height Box Jump
then
3 Rounds
3 Box Jumps at ~80% max height
6 Strict Pullups
9 Hip Thrusts
Part B
2 Sets
21-16-12
Cal Row
Pushups
Rest 5 minutes between sets
Day 2
Part A
1 Clean + 2 Front Squats + 1 Power Jerk
Part B
3 Rounds
30 Back Squats 85/55
50 Abmat Situps
Day 3
Part A
4 sets of 3 Tempo Bench Press at 82.5%
3 seconds down, 2 seconds up
Part B
4 Sets (starting at 0:00 and every 6 minutes thereafter)
9 Cal Bike
21 Wall balls
15 Hang Power Cleans
21 Wall balls
9 Cal Bike