Monday
Bench Press 5x5
EMOM15
Min1: 10 Thrusters 65#
Min2: 7 Cal Row
Min3: Plank
Wednesday
3 Sets
Max Strict Pullup
2 min rest between
EMOM8
Min 1: Clean & Jerks (reps to about 40s - you pick load)
Min 2: Double Unders
Rest 3 Min
EMOM8
Min 1: Deadlifts (reps to about 40s - you pick load)
Min 2: Burpee Over Bar
*Try and complete the same # of reps for each minute and each movement
Friday
6 Rounds
Max Distance Bike in 2 minutes
Rest 1 minute
2 Rounds
30 Box Jumps
30 Goblet Squats
30 Hollow Rocks
30 Double Unders
Saturday
Teams of 2 in AMRAP Relay style:
30min AMRAP
3 Pullups
6 Bench Dips
9 DB Push Press
6 Cal Bike