Monday Time Cap: 22:00
For time 21-15-9:
Box Jumps (24/20)
Man-makers (35/25)
Tuesday Goal reps: 100+
3 rounds of 3 min AMRAP:
For max reps of
100 Double-Unders
15 burpees over rower
Max reps/cals row in remaining time
*rest 3 mins
*Score= total cals rowed
Wednesday Goal Rounds: Quality over quantity
15 min AMRAP:
5 Squat Snatch (45/35)
5 Snatch Balance (45/35)
10 Barbell Overhead Lunge (45/35)
Thursday For max: form dictates max
Deadlift
Build to 3 rep max
Friday Goal rounds: round of 10+
8 min AMRAP
1 Toe to bar
4 Bar facing burpees
2 Toe to bar
4 BFB
3 T2B
4 BFB…
