Wednesday

1. Deadlift 3x EMOM for 10min (FB deficit deadlifts)   2. For Time: 30x OHS (95/65) 20x Pullups 10x Strict Press (95/65) Run 400m 30x Front Squats (95/65) 20x Pullups 10x Push Press (95/65) Run 400m 30x Back Squats (95/65) 20x Pullups 10x Push Jerk (95/65)  ...

Tuesday

1. Push Jerk 5x EMOM for 12min   2. 10min AMRAP 10x Power Snatches (95/65) 30 Double Unders   3. FB Additional 3 Rounds 20x Weighted Hip Extensions 20x Kipping HSPU

Monday

1. Back Squat 3x EMOM for 10 min   2. 3 Rounds For Time: 15x Hang Power Cleans (135/95) 15x Dips   3. FB Additional 3 Rounds 12x Reverse Hyper 20x GHD Situps

Friday

1. Front Squats 4x EMOM for 10min   2. 12min AMRAP 5x Clean and Jerks (95/65)(fb135/95) 10x T2B 15x Box Jumps (24/20)   3. 3 Rounds 3x Rope Climbs AMRAP unbroken bar muscle ups...

Thursday

1. Squat Snatch 3x EMOM for 10min   2. EMOM for 15min 10x Thrusters (95/65) 20x Double Unders (If you don’t finish when the new minute starts rest until next minute) (Score is total completed rounds)   3. FB Additional 4 Rounds 5x Weighted Dips 5x...