Monday

Weightlifting

4 Rounds

4 Back Squats (pause at bottom 2 seconds)(climbing across)

6 Tall Box Jumps

15 Second Assault Bike Sprint at 100% effort

rest 90 seconds

Conditioning

For Time:

3 Rounds

5 Power Cleans 145/100

5 Squat Cleans 145/100

10 Ring Dips / Box Assisted

*Rx+ 165/110

Tuesday

AMRAP 18

Row 250/200m

6 Push Jerk 50-60% of 1RM

12 Wall Ball Shots 20/14

Wednesday

Weightlifting

4 Rounds

6-8 Single Leg Deadlift per leg (pick weight)

10 Seated DB Arnold Press (pick weight)

15 Reverse Sit Ups

rest 90 seconds

Conditioning

3 Rounds of 45 seconds of max reps each:

Front Rack Lunge 45/35

Bar Facing Burpee Over Bar

Double Unders/ Single Unders

rest 1 min between rounds

Thursday

“Nate ish”

AMRAP 20

2 Muscle Ups/ 3 CTB / 4 Pull Ups

4 Push Ups

8 Russian Kettlebell Swings (70/53)

Friday

With a partner

For Time:

Row 1000m

50 Hang Power Snatches 75/55

50 Sumo Deadlift High Pulls 75/55

50 Hang Power Cleans 75/55

Row 1000m