2024-06-24

Mon

Back Squat 3×9
DB Step Up 3×6 ea leg
*alternate

Hammer Curls 6×5

—

5 rounds for Time
15 Clean and Jerk (75/55)
15 Wall Balls

Tues

16 EMOM
1-2 Rope Climbs (sub 25-50′ sled pull)
15 V ups (weighted if able)
8 Seated Box Jumps
Rest

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15 Min AMRAP
10 Pistols
8 KBS
6 HSPU
4 BMU

Wed

Bench 3×9

Narrow Grip Bench 3×9
Skull Crushers 3×9
*alternate/cycle

—

6 Rounds for Time
3 Power Snatch (115/85)
2 Rounds of Cindy
1 Rope Climb (sub 3x modified rope climb or 25′ sled pull if you didn’t already do that on Tues)

Thur

Clean+ Hang Clean + Front Squat + Front Rack Lunge
1×3,3,2,2,1,1

Bent Over Row 5×5
Strict Pull Ups 5×3 (slow negative)

—

21-15-9
Power Cleans
Ring Dips

Fri

Deadlift 3×9

Acc 150 sit ups
Acc 2 min bar hang

—

10 Rounds for Time
20 Double Unders
10 Med Ball Cleans
8 Pushups