Monday
AMRAP 18
1-2-3-4-5
DB Hang Squat Clean
10-10-10-15-20
Sit-ups
*Complete 12/10 cal bike after each set
Tuesday
4 RFT
30 Alt. DB Snatches
15 Ring Rows
20m run or 250m row or 15/12 cal bike
Wednesday
AMRAP 16
4 DB Shoulder to Overhead
12 Box Step Ups
6 Shoulder to Overhead
25/18 Cal Row
Thursday
For Time
48/38 Cal Bike
25 Hanging Knee Raises or Sit ups
30/24 Cal Bike
25 Hanging Knee Raises or Sit ups
15/12 Cal Bike
15 Hanging Knee Raises or Sit ups
Friday
AMRAP 14
50 Single Unders
25 Slam Balls
15 Push Ups
*Every 2:00 complete 7 KB Sumo Deadlifts
Saturday
4 RFT
30/24 Cal Row
25 Box step overs
20 Double DB Front Rack Lunges
15 DB Push Press