Friday

0

15M: Deadlift 5×5
**Clean grip**

10M CAP: 20-15-10

Calorie Assault or Rowing
Deadlifts 185/135

Thursday

0

Reverse Hulk Hogan
E2M for 20 minutes
3 Muscle ups/6 c2b
5 power cleans #165/115
7 burpees

Wednesday

0

E90 seconds X10 rounds, build: 3 Power snatches

AMRAP 7 minutes:
10 power snatches 65/95
30 Double unders

Tuesday

0

15M: BackSquat 5×5

5 rounds:
7 strict press 75/55
14 backsquats
200M run

Monday

0

15M: 5×5 Bent over row (DB)
5×5 Glute Ham Ext.

21-15-9 Wallballs & T2B
Rest 2 minutes
18-15-12 KB and Burpees
Rest 2 minutes
15-12-9 Wallballs & C2B

Sunday

0

OTM alt x 10
1) 100 m run
2) 2 rope climbs

Black and Blue
5 rounds:
10 power cleans 135/95
10 burpees