Monday
AMRAP 15
1 No Push Up DB Renegade Row
2 Box Jump Overs
4 DB Goblet Lunges
12 Tuck ups
*Renegade Rows increase by 1 rep each round, box jumps increase by 2 reps each round, lunges increase by 4 reps each round
Tuesday
On a 12:00 running clock...
5 rounds
10 burpees to a target
20 wall balls
then...
Max cals on bike in remaining time
Wednesday
AMRAP 10
10 slam balls
3 hang power cleans
100m run
3 hang power cleans
Then
For Time
40 slam balls
12 hang power cleans
400m run
12 hang power cleans
Thursday
10 Rounds for Time
5 Shoulder to Overhead
7 Pull ups
30 Double Unders
Friday
AMRAP 6
4 Single KB Sumo Deadlifts
6 Alt V-ups
8 Hand Release Push ups
Rest 1:00
-Repeat-
Saturday
EMOM 16
1 - 8 DB hang power snatch
2 - 15 ring rows
3 - 20 updowns
4 - :50 wall sit