1. 4 Rounds of 10 front rack reverse Lunge (165/115) 10 Handstand Push ups Immediately followed by 3 Rounds 20 Deadlifts (165/115) 30 Push ups
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Thursday 1. AMRAP x 8 minutes Alt Rounds with a partner 10 Wall balls (30/20) 5 Burpee Box jump over (30/24) Rest 4 min AMRAP x 8 minutes Alt Rounds with a partner 10 Power Cleans (115/80) 10 Toes to Bar
Wednesday 1. 4 x 3 AMRAP 500/400m row Max alternating dumbbell squat Snatch (50/35) * rest 1 minute
Tuesday 1. Bench press 5×5 2. EMOM 4 Burpee over Bar + 2 Thrusters * add 10 lbs every minute until you fail , then come back down Starting weights (135/95) * scale weights to make it to 10+ total min
1. For Time 30 Deadlifts (225/155) 20 Front Squats (205/135) 10 Clean and Jerks (185/125)
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