Week 4 Day 5

Weighted Dips
10-10-10-10

14min Clock
21-15-9
Thruster 95/65
OTB Burpee
Row - cal

- time remaining find 1RM clean and jerk

Week 4 Day 1

Bar MU
4 x ME - rest 3min between

FT
12-10-8-6-4-2-4-6-8-10-12
DB Snatch 50/35
- in between each round, one round of Cindy
5 Pull up
10 Push up
15 Air Squat

Week 3 Day 3

4 attempts at max wattage in 20sec on the Ski Erg
-rest 3min between

20min AMRAP - Partner
20 DB Hang Power Clean and jerk 50/35
20 Cal Row
20 DB Box step over 24/20in 50/35

Week 3 Day 1

5 x
3 Strict Pull up + 3 Bar MU
-rest 2min between

9RFT
3 Front Squat *
7 T2B
9 Lateral OTB Burpee

R1-3 135/95
R4-6 155/105
R7-9 165/115

Week Day 5

Front Squat
3-3-3-3-3

FT
20-40-60-80-100
Double Unders
Deadlift (divide by 10) 225/135

Week 2 Day 3

4 attempts at max RPM on bike - rest 2min between each attempt

Bench Press
15-12-9-6-3

RDL
5-5-5-5

10-8-6-4-2
Push up
- in between rounds 240ft sand bag bear hug walk

Week 2 Day 1

5 x
3 Strict Pull up + 1 Bar MU
-rest 3min between

10RFT
5 Clean and Jerk 185/125
3 Burpee Box jump overs
1 Rope climb - from a seated position