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Workout of the day – Friday

Pause OH Squat 5×3 *3 Second Pause in the bottom of the squat *Start at 70% and work up if possible 3 Rounds For Quality: 1:00 Hollow Hold 25 weighted Situps AMRAP 5 6 Deadlifts 9 Hang Power Cleans 12 Shoulder to OH Rest 2 mins AMRAP 3 6 Deadlifts 9 Hang Power Cleans 12 Shoulder to OH

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Workout of the day – Thursday

Four sets of: Bulgarian Split Squats x 6 reps each leg @ 30X1 Rest 30 seconds Tempo Ring Dips x Max Reps @ 1111 Rest 60 seconds Two rounds, each for time of: 800m Run 40 Alt DB Snatch 60 Double unders Rest 2 mins

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Workout of the day – Tuesday

Five sets of: Back Squat x 3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 8 Box Jump-Overs (24″/20″)

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