Monday

Weightlifting - 15 min

3 (Clean High Pull + Hang Power Clean -drop bar between reps)

15 Hollow Rocks / Candle Stick Sit Ups

8 Standing Landmine Twists

rest as needed in between

Conditioning 

For Time:  

21/18 Cal Row

21 Push Jerk 115/80

15/12 Cal Row

15 Push Jerk 135/95

9/6 Cal Row

9 Push Jerk 155/105

Tuesday

Weightlifting - 15 min

3 (Snatch High Pull + Hang Power Snatch- drop between reps)

30 Second Heavy Russian KBS

30 Second  Plank Hold

rest as needed in between

Conditioning

AMRAP 7

25 Double Unders

3 Devils Press 50/35

25 Double Unders

3 Burpee Over DBs

Wednesday

Weightlifting - 15 min

5 Deadlift Rack Pulls (Bar Starts at middle of knee the tempo down after lockout)

5 Tall Box Jumps (land Tall step down)

4 Turkish Get Ups / Side (pick weight)

Conditioning

2 Rounds For Time

12/9 Cal Assault Bike

12 Sumo Deadlift High Pull 75/55

9 Alternating Hang Db Split Snatch 50/35

rest 1:1

2 Rounds For Time:

Row 12/9Cals

12 Push Press 75/55

9 Alternating Hang DB Split Clean 50/35

Thursday

For Quality (6am, 11am, 4pm)

AMRAP 20

200ft Heavy Front Rack Carry

200ft Heavy Farmers Carry

30 Banded Pull Aparts

6-8 Strict Toes to Bar

Pick any gymnastics to work on in between

Murph Heats at 5 and 6 pm

Will post this week with Murph Workout Options!

Friday

With a partner

AMRAP 18

20 Wall Ball Push Press 20/14

20 Russian Med Ball Twist

50m OH Carry (pick weight) 

20 Cal row