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Workout of the day – Tuesday

A) Power clean + Front Squat + 3 sec Jerk dip Build to a heavy in 15 min B) For Time Pull-ups x 21 Cal on the bike x 21 Strict press x 21 @50% of 1RM Pull ups x 18 Cal on the bike x 18 Strict press x 18 Pull ups x 15 Cal on the bike x 15 Strict press x 15

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Workout of the day – Tuesday

A) Back Squat 4 x 10 @55% 3 super sets of B1) Single leg RDL x 8 ea B2) Bulgarian split squat x 8 ea C) For Time 200 meter run 40 wall balls 200 meter run 30 wall balls 200 meter run 20 wall balls

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Workout of the day – Wednesday

3 sets of A1) Weighted steps x 6 each leg A2) SL RDL x 6 each leg Teams of 2 Amrap 16 min Partner 1 does 400 meter run Partner 2 does as many rounds as possible of 5 burpees Shoulder to over head x 8 Weighted lunge x 12 (same bar)

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Workout of the day – Thursday

3 supersets of A1) Strict press x 20 A2) Single Arm DB row x 10ea 3 supersets of B1) DB incline press x 10 B2) Supine pull-ups x 10 C) EMOM 10 min 10 Curls 45/35 5 hand release push-ups 10 shoulder press 45/35 5 hand release push-ups D) Optional: 50-100 GHD sit ups

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