1. 4 sets of: Bike Sprints x 30 seconds rest 1 minute 2. AMRAP x 15 minutes 40 Wall Balls 30 Ketlle bell swing 20 Toes to Bar 10 Muscle ups
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Thursday 1. Front Squat 5-3-1 5-3-1 2. For Time 12 Power Cleans(185/125) 9 Hang Squat Cleans 6 Squat Cleans
Wednesday 1. 4 sets of: Bench Press x 8 reps Strict Pull up x 8 2. 3 Rounds For Time 25 Push Press (95/65) 100 Double Unders
1. Deadlift 3x 2 2. 3 Rounds of: 1 min max cals Bike/row 1 min max Dumbell Snatch 1 min max Box jumps Overs 1 min Rest 3. 30 Hallow Rocks 30 Superman
1. Every 2 minutes for 10 minutes Back Squat x 5 @ 75% 2. 4 Rounds For Time 10 Overhead Sqauts (135/95) 200m Run
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