Monday

Weightlifting-15 min

2 Back Squat with tempo(3201) + 2 Regular Back Squat

5 Tall Box Jumps

30 Sec Pallof Press Hold/Side

-rest as necessary between sets-

*(320 - denotes 3 sec down, 2 at bottom, stand immediately, 1 Sec at top)

Conditioning

For Time:

1-10

American kettlebell Swings 70/53

10-1

V-Up

Tuesday

Row 10 x 150m (AFAP)

after each row 10 Push Ups

rest 1:1

Wednesday

Weightlifting-15 min  

2 Front Squats with tempo (3201)+2 Regular Front Squat

8 Barbell Good Mornings (pick weight) - slow and steady 

-rest as necessary between sets-

*(3201- denotes 3 sec down, 2 at bottom, stand immediately, 1 sec at top) 

Conditioning

AMRAP 7

21 KB Deadlift 53/35

15 Box Step Ups 24″/20″

9 Russian Twist with Single KB

Thursday - For Quality 

AMRAP 10

5 Press from Split Jerk Stance (climbing)

5-7 Reps of Pulling Gymnastic of Choice 

Run 100m (row 150 or bike 300m)

-rest 2 min-

AMRAP 10

3 Clean Pull or High Pull

3 Power or Squat Clean

5-7 Pushing Gymnastic of Choice

Run 100m (row 150 or Bike 300m)

Friday

With a partner - divide reps however desired 

For Time:

40 STOH (95/65)

40 Bent Over Row (95/65)

Assault Bike Cals 20/15

60 STOH (75/55)

60 Bent Over Row (75/55)

Assault Bike Cals 20/15

80 STOH (55/45)

80 Bent Over Row (55/45)