MONDAY

1;00min row
15 back squats
10 Bb Good morning
15 banded squats
10Cal bike
1min lizard / 1min pigeon

A. Back Squat – Heavy Single
B. 5×5@67.5%

C1. Weighted Wall Sits 4x30sec
C2. 4×10 RDL

D. 3 Sets
One smooth set of TTB
Then
One max effort set
Rest 2mins

E. AMRAPx
10 DB Step Ups
1min Plank
10 Pistol Squats
1min Bike

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TUESDAY

5mins Cap
10 Tempo Push Ups
20 Banded Pull Aparts
10 BB Bench Press
20 DB Bent Rows

A. 1Rm Bench Press
B. 5×5 @67.5%

C. 1RM Chin Up

D1. 4×10 DB Tempo Incline Prone Rows
D2. 4xME Weighted Push Ups

E. 100 Bicep Curls

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WEDNESDAY

Warm Up
5cal
10 Banded Good Mornings
5 BB Strict Press + Push Press
10 Cal
1:00 Foam Roll Lats
15 Ring Rows
10 HS Hold

A. Build to Heavy Power Clean & Jerk

B. Deadlift
5 @ 60%
4 @ 70%
3 @ 75%
5 @ 65%
4 @ 75%
3 @ 80%

C. Complete within 4 sets
2min ON / 1min OFF
Until 40 Shoulder to Overhead are complete
50 Double Unders
10 Pull Ups / CTB
Max STO/ Wall Balls in remaining time @70% of PC&J

D. AMRAPx8mins
600m Bike
3 Deadlifts 130/90
6 Deficit HSPU
1min Rest

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10Mins
1:00 Row
1:00 couch stretch
1:00 racks out if needed / 10 squats
10 front rack mobility
10 Bent Row
10 STO
10 of A. ^

A. Pick One
Bench Press 7×1 @ 90%+
Back squat 7×1 @ 90%+
Deadlift 7×1 @ 90%+
Clean 7×1 @ 90%+

E3Mx 4 Sets
2min ON/ 1min Off
80 Double Unders
8 TTB / TTR
Max Effort Overhead squats or Back squats
*No rack
*Every Round increase weight

C 12xAMRAP
Row 500m
25 KBS
10 Deadlifts @60/35