Monday

Weightlifting 

3 Rounds

10-12 Stiff Legged DL (pick weight)

20 Sec Assault Bike Sprint

20 Banded or Med Ball Curls

-rest 90 seconds-

Conditioning

3 Rounds

2 min AMRAP

6 Hang Power Cleans 105/75

4 Athletic Burpee Over Bar

rest 1 min - pick up where you left off

Tuesday

Weightlifting 

3 Rounds

5-7 Floor Press (heavy across)

Row 175m/125m AFAP

30 Second Max rep banded Pull Aparts

rest 90 seconds

Conditioning

3 RFT

12 Box Jump Overs

8 STOH 135/95

6 Back Squat 135/95

Wednesday

AMRAP 14

Shuttle Run 200ft

8 HR Push Ups  

6 Single Arm KB SDHP 53/35*

*switch Arms every round

18 Sit Ups

Thursday

For Quality- AMRAP 20

3-5 Split Snatch (from ground or hang)

Gymnastic Skill Work of choice

Pulling

Pushing

Muscle Ups

HSPU/ HS Walks

Friday

“21.2”

Who knows….at least its not wall walks again….. I hope.