2025-03-17

Mon

Back Squat – 3×3 @ 70%, 80%, 90%

3×10 Split Squats
3×50′ Walking Lunges

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16 Min AMRAP
20/16 Cal Row
10 Pullups
20 DB Shoulder to Overhead

Tues

Press 3×3 @ 70%, 80%, 90%

12min EMOM C&J
0-2min 4 Reps
3-5min 3 Reps (add wgt)
6-8min 2 Reps (add wgt)
9-11min 1 Rep (add wgt)

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20min Time Cap

3 Rope Climbs
10 Lateral Burpees over the Bar
15 Hang Snatch (95/65)
2 Rope Climb
200m Run
20 T2B
25 Wall Ball
1 Rope Climb
30 Cals
30 Deadlift (95/65)
400m Run

Wed

Front Squat – 10min EMOM – 10,10,9,9,8,8,7,7,6,6

10min EMOM (alt)
5 HSPU
10 Ring Row

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30 Wall Balls
30 DB Snatch 50/35
30 Wall Balls
30 T2B
30 Wall Balls

Thur

Deadlift – 3×3 70%, 80%, 90%

3×10 Goblet Squat
3×20 Jumping Lunges

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3 Rounds
21 Pullup
15 Front Squats

Fri

Bench Press – 3×3 70%, 80%, 90%

3×15 Pushup
3×10 Ring Dips

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21-15-9

Power Clean (115/80)
Bar Facing Burpee