Monday

OTM x 10
(3) Strict pull ups

4 rounds for time:
10 Hang clean (115/65)
5 T2B
10 bar over burpees
5 pull ups

 

 

 

Tuesday

 

Front squat
4×8@ 60%

5 rounds for time:
15 Wallball (20/14)
15 weighted sit ups (45/25)
10 deadlifts (185/135)

 

 

 

Wednesday

OTM x 30

Odd 1,3,5,etc…
1- pwr clean
2- front squats
3- Hang squat cleans
(135/95)

Even2,4,6,etc…
30 sec Plank hold

 

Thursday

 

Bench press
3×8@60%

1000m row
200 DUs
60 Russian KBS (70/53)
50 pull ups
40 burpees

 

Friday

 

Deadlift
6×3@70%

12 min AMRAP
10 step ups
20 Hang snatch (75/55)
400 m run
10 v-ups

 

 

Saturday

With a partner for time:

 

100 pwr cleans (95/65)
100 ring pulls
100 burpees
100 box jumps
Complete however you like.
1 partner works other 1 rests