Monday

 

OTM x 3

1min each staion

-Singles

-Row

-Mtn. Climbers

-Jumping Jacks

-Step Ups

– Burpee

-Bar only Muscle Snatch

 

For Time: AFAP

10 Reps of the above movements From Above

Tuesday

OTM Death By: Push Ups

min 1-5 (x3)

min 6-10 (x2)

min 11-15 (x1)

 

skill: Push Press

 

Pull Overs 3×10

 

for time:

21-15-9

Wallball

Bar over Burpee

Push Press

Wednesday

OTM x10

score=AHAP weight

4 Deads

2 Pwr Cleans

 

skill: Rope Climb

 

Super Set:

-Standing BB row

-Reverse grip ring Pulls

 

Max Pull Ups

Thursday

FGB

3 rounds for total reps in 17 min:

1 min Wallballs

1 min SDLHP

1 min Box Jumps

1 min Push Press

1 min Cal Row

1 min Rest

Friday

For Time:

30 Box Jumps 24/20

30 Jumping Pull ups

30 KBS 35/26

30 Lunges

30 Knees to Elbows

30 Push Press 45/35

30 Back Ext

30 wallballs

30 Burpees

30 DU

Saturday