Sunday- box squats

   Strength: Box squats

 

Saturday

        10 Rounds for time

5 Power cleans (135/95)

10 wallballs

5 calorie row/ski

 Strength: 4 attempts 

Max thruster

Sled day

 

      10 rounds for time

Push sled 25 meters

Pull back 25 meters

5 deadlifts

10 box squats w/ heavy KB

Wednesday HQ

      

Sunday

            AMRAP x3

#1. AMRAP-6

       Row/ski 15 calories 

       KB swings

            Rest 3 minutes

#2. AMRAP-6

       Farmer carry 100 meters

        GTOH w/plate

             Rest 3 minutes 

#3. AMRAP-6

       50 DUBS

       DB SNATCHES 

* partners A starts w/ first movement 

   Partner B does as many reps of second movement 

** switch when partner A finishes

Saturday-Deadlifts

  Option #1…..

E2MOM for 16 minutes

        8 Deadlifts (155/105)

        8 Burpees

        24 air squats

    Option #2…..

E3MOM for 75 Deadlifts 

        75 DUBS

        15 KB swings

        Amrap- deadlifts

REST 1 MINUTE

* continue until 75 deadlifts done

Sunday TABATA

          Tabata - 16 minutes

Deadlifts (185/135)

Hang Powercleans (135/95)

Front squats (115/85)

Push press (95/65)

* Tabata is 20 seconds work/ 10 seconds rest (8 rounds)

** take 30 seconds after each exercise to take weight off

Another option -

Bench press drop sets

Then- Metcon 

100 TTB

EMOM- 10 jump squats