Circuit Day:
3 x 5 min AMRAPS
2 min break between sets
Circuit #1
DB Snatch x 10 50/35
Medball Slams x 10 20/14
Strict Push-Ups x15
Circuit #2
Battle Rope Slams x 50
KB Swings x 12 70/44
Box Jump Overs x10 30/24
Circuit # 3
DB Push Press x 10 50/35
Plate G2OH x 10 45/25
Plate Suitcase x 10 45/25
Core Finisher
5 min ABs (1min each)
Hollow-body Rocks
Russian Twists
Scissor Kicks
Lying Crunches
Plank
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute