Tuesday
A. 5 Min AMRAP:
– 10/7 Cal Row
– 10 Pullups
Rest 5 mins
B. 10 Min AMRAP:
– 5 Power Cleans (135/95)
– 10 T2B
– 30 DUs
Rest 5 mins
C. 5 Min AMRAP:
– 10/7 Cal AB
– 5 BBJO (24/20)

Wednesday
A. Build to a “tough”
– Front Squat X 1
+
2 Sets:
– AMRAP UB @ 75% of todays max
Rest 3-4 mins between
B. Bench Press
10-8-6-4-2 (build to tough double)
Then:
For Time:
– 100 Bench Reps (45/35)
*Blank Barbell

Thursday
A. 3 Sets:
– 60s AB @ “fast” pace (70%+ of max RPM)
direcrtly into:
– 500/420m Row
Rest 1:1
B. 3 Sets:
– 60s Row @ “fast” pace (match effort level to “A”)
into:
– 30/24 Cal AB
Rest 1:1

Friday
A. 3 Sets:
– Seated Strict Press X 5
+
2 Sets:
– Standing Strict Press X AMRAP
Rest as needed
B. For Time:
– 75 (RX+=100) BF Burpees
*BY Method Of*
3 Min AMRAP:
50-60-70-80-90….(add 10 each round)
– DUs
– 15 Snatch (75/55)
– AMRAP BF Burpe÷es
Rest 60s