MONDAY

Tempo Back Squats
3x4 reps @ 32X1

Every 3mins for 12 minutes

  • 250M Row
  • 8 Front Rack Lunges (135/93)
  • 10 box jumps (24/20")

TUESDAY

For Time:

  • 40 Pull Ups
  • 40 Air Squats
  • 40 Alt KB Power Cleans
  • 40 Burpees
  • 40 KBS

WEDNESDAY

Push Press
3x5

Death By Thrusters
(115# | 75#)

THURSDAY

Seated Box Jumps

4x3

3 rounds:

  • Max reps in 90s
  • 25 Double Unders
  • 8 burpees
  • Max Power Cleans (135# | 95#)

5 minutes rest between rounds

FRIDAY

Deficit Deadlifts
8 - 8 - 8

AMRAP in 10min:

  • 3 Deadlift 315
  • 3 V UPs
  • 3 Deadlift
  • 6 V Ups
  • 3 Deadlift
  • 9 V Ups…

SATURDAY

"Angie"

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

SUNDAY

AMRAP in 4 minutes:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs (24” | 20”)
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead (115# | 75#)
  • 40 Kettlebell Swings (1.5p  | 1p)
  • 50 Double Unders


Rest 3 minutes, then

AMRAP in 6 minutes:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead 
  • 40 Kettlebell Swings
  • 50 Double Unders


Rest 3 minutes, then

Complete for time:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs 
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead
  • 40 Kettlebell Swings
  • 50 Double Unders