Monday
4 Sets
5 Shoulder Press followed
by max effort Push press
65% of 1RM
Same weight
2 Min rest
Score Time
5 rounds
12 DB deadlifts 2×50/35
9 DB hang power cleans
6 DB push jerks
TC 10
Tuesday
Score Reps
EMOM 24
8 Single arm devil press 50/35
15 Sit ups
10/8 Bike 12/10Row/Ski
30 Doube unders
Wednesday
3-3-2-1-1-1…….
Find a new 1 RM
Start @ 60%
TC 30
Thursday
5 Sets
5-12 reps
Score Time
3 sets for total time
1,000/800M Row
1,000/800M Ski
3,000/2400M Bike
Rest 3:00 between sets
Add rest time to score
Friday
10-20-30-40-50-40-30-20-10
Double Unders
*Unbroken sets
TC:10
Score Time
AMRAP 12
2 Overhead squat 65/55
2 Deadlift
2 Power clean
* add 2 reps each round
TC 12