Monday
A:
STRENGTH DAY
Hip thruster
7 RM
B:
18:00 for quality
7 romanian deadlifts
14 double kettlebell russian swings
21/16 calorie row
Tuesday
5 rounds every 3:00
10 chest to bar pull up
15 hang double dumbbell power cleans 22.5/15
20 box jumps
Wednesday
12:00 amrap
12 overhead squats 42.5/30
12/9 cal bike
12 thrusters 42.5/30
21 double unders
Thursday
For time
21-15-9
Deadlift 100/70
Barfees
Friday
SKILL DAY
10:00 amrap
max kipping handstand push ups
250/200m row
into
10:00 amrap
1 mile run
Max strict chin ups
Saturday
40:00 amrap
20 toes to bar
40 dumbbell snatches
60 wallballs
80 cal row
Sunday
CATCH UP DAY
or
Body Armour
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