Week 9

Monday

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins
B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3
C. 30 TGU tough you pick weight

3 rounds not for time
2 burpee MU
3 box jump sd 36/30″
4 deadlifts 275/185#

Tuesday 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins (After the MH's are out) 
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

*Keep rest between stations short. Going to make sure things are set up before we start.

Wednesday: 

10 Minute Airdyne Max Calories 

Thursday: 

A. SC thruster build to a max in 10mins
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

GO HARD!

Friday: 

30 Squat Clean Thrusters for time @ 135 (Work on form and loosen up for b ball) 

Saturday 

A. push press TnG build to a tough 5 in 12mins
B1. 10-15 T2B; rest 20sec
B2. 8-10 S2O 155/95#; rest 20sec
B3. amrap MU unbroken – 1; rest 20sec
B4. 8-10 burpees; rest 3-4mins x 4sets
C. wtd back ext @2022; 6-8; rest 90sec x 3
+
Dyne 30sec 90% aero
rest walk 30sec x 10
all rows same pace