Monday
A) 5 sets 5 single leg squats es 8-10 reps DB Bench Press
B) 15 min AMRAP Row 300m 10 Goblet squats 24/16 8 HR Press Ups
Tuesday
A) build to max weight 2 clean pulls 2 pause at knee power cleans 1 hang power clean 1 STOH
B) 5 RFT 10 deadlifts 100/70 10 HSPU
Wednesday
A) 3 x 3 Depth Jumps into broad Jump
ii) 5 sets 5 Front Squats 1 weighted Pull Ups
B) 7 min AMRAP 7 Thrusters 45/32 7 Chest to Bar Pull Ups 7 box jump overs
Thursday
A) 5 sets 6 KB Turkish Get Ups 8 weighted ring dips 30 sec DU
B) 2 min Max DU 1 min Rest 2 min AMRAP 10 DB Snatches 10 DB Clean and Press 1 min Rest 2 min Max Cal Ski erg 1 min Rest 2 Min max box Jumps 1 min rest 2 min Max man makers
Friday
A) 4 Rounds for Quality 6 weighted RDL (building) 1 min Plank 30 Russian Twists 20 Hollow rocks 30 sec L-sit
B) 27-21-15-9 cal row KB Swings