Monday
A) Back Squat 8-8-5-3-3-3 5 Weighted Pull Ups between sets
B) Open 15.3 14 min AMRAP 7 Muscle Ups 50 Wall Balls 9/6 100 Double Unders
Tuesday
A) 4 x 6 Broad Jumps 4 x 3 CMJ with 30% BW DB (total)
B) EMOM x 3 1) 30 sec Ring L-sit 2) 10 paralette tuck through 3) 15 V-sit
C) 21-15-9 Cal Row HP Cleans 50/35 Box Jumps
Wednesday
A) Strict Press 8-8-5-3-3-3
5 explosive DB Row each set
B) AMRAP - 3 rounds 20 alt DB Snatch 22.5/15 10 press Ups 5 Pull Ups
5 min on, 4 min off, 4 min on, 4 min off, 3 min on
Thursday
A) Deadlifts 8-8-5-3-3-3
B) 5 Rounds For Time 300m Row 10 SDHP 45/30 30 ab mat sit ups
Friday
A) Snatch Drills
B) 7 min AMRAP 8 Devils Press 8 TTB
