Friday 9-16-22
50 toes-to-bar
400m run
30 db deadlifts 50/35
20 db hang power cleans
10 db push presses
Thursday 9-15-22
12 min AMRAP
2000/1750m row
max reps front squats 205/135
Wednesday 9-14-22
5 rounds
15 push-jerks 95/65
12 chest-to-bar pullups
9 sdlhp 95/65
Tuesday 9-13-22
bench press
3-3-3-3-3-3-3
Monday 9-12-22
5 rounds
every 5 minutes
15/12 cal bike
12 hang power cleans 135/95
15 lateral burpees over the bar
12 alt front rack lunges 135/95
Sunday 9-11-22
5 rounds
3 min AMRAP
3 bar muscleups
5 double db deadlifts 50/35
7 box jump overs 24/20
1:00 rest
Saturday 9-10-22
3 rounds
24 back squats 135/95
18 push-presses
Friday 9-9-22
5 rounds
:30 L-sit holds
:30 plank hold
:30 chin-over-bar holds
:30 plank hold
Thursday 8-8-22
3 rounds
1000/800m row
for each stroke, do 2 double-unders
Wednesday 9-7-22
clean and jerk
3-3-3-3-3-3-3