Monday’s Workout

Part 1

Semifinals Barbell Complex

3 Cleans + 2 Front Squats + 1 Split Jerk

Part 2

AMRAP 12

3 Cleans

3 Front Squats

3 Push Jerks

250m Row

Tuesday’s Workout

Part 1

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Part 2

3 Rounds Not For Time

100m Suitcase Carry R/L

60s Plank

100m Farmers Carry. 

30s One Arm PlankR/L

Wednesday’s Workout

Part 1

3×5 Weighted Pull Ups

Part 2

Half Murph

10 Rounds For Time

5 Pull Ups

10 Push Ups

15 Air Squats

200m Run

**Wear a vest if you have it**

Thursday’s Workout

Part 1

3x5e Front Rack Rear Foot Elevated Split Squat

Part 2

For Time

75 Box Step Ups

25 Calorie Row

50 Box Step Ups

50 Calorie Row

25 Box Step Ups

75 Calorie Row

Friday’s Workout

Die Hard with a Vengeance

For Time

40/32 Calorie Bike

20/16 Bar Muscle Ups

10 Overhead Squats

(5 Minute Cap)

At the 15 Minute Marker

Don’t Step Me Now

AMRAP 2

15 C2B Pull Ups

15/10 Calorie Bike

Max Snatches

2 Minute Rest

**Complete at 60 Snatches**

(4 Round Cap)

Saturday’s Workout

Part 1

3×5 Dumbbell Bench Press

Part 2

3 Rounds Each

10 DB Bench Press

25 GHD Sit Ups

400m Run