Strength and Conditioning
Strength: Back Squat (Week 1 of 4)
5 x 65%
5 x 70%
5 x 75%
3x5 x 80%
*build to your 65%

SUPERSET each set with;

5 Weighted Chin-Ups (palms facing you)
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

Metcon: AMRAP 15
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups
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Cardio Core 7pm
Every 3 min x 5 Rounds
10 DB Power Cleans 35/25
15 Wall Balls 20/14
30 Double Unders

Rest 3

Every 3 min x 5 Rounds
10 Alt. DB Snatches 35/25
10 Burpees
10/8 Cal Assault Bike

Accessory Work
3 Rounds
1 min Plank
immediately into;
30 Russian KB Swings 70/53
No Rest, immediately back to the plank.