Monday

Weightlifting

15 min

4 Seated Strict Press (climbing)

8-12 standing Landmine twist(pick weight)

30-45 Second Dip Support hold

Rest as needed

Conditioning

4 RFT

20 Air Squats

48 ft Walking Lunge

48ft Inchworm

Tuesday

Weightlifting

Clean and Jerk

3-3-3-3

Does not have to be touch and go

Conditioning

Tabata

Hanging Tuck Hold or L Sit Hold

Wednesday

AMRAP 5

8 Wall Ball Push Press 30/20

Run 100m

-rest 2 min-

AMRAP 5

8 Hang DB Split Cleans 40s/30s (alternate legs every round)

Run 50m

-rest 2 min-

AMRAP 5

8 Athletic Burpee

30 Double Under

8/5 Assault Bike Cals

Thursday

For Quality - 20 min

4-5 Sumo Deadlifts (can increase or stay same across)

10-15 DB Bench or Floor Press

Pick a gymnastic skill to work on

Friday

“21.3”