Friday:

Deadlift 5×6 then 15amrap  15-cal. row 12 Cleans 95/135 lb. 9 burpee over the bar

 

THURSDAY:

1. Hollow rock/ super man/ dip emom 10 min

Then

10 minute Amrap:

200m Row

10 Push ups

10 Box Jumps

Rest Five Minutes

Then

10 Minute Amrap:

100M Sprint

10 burpee Deadlifts

10 (5 each arm) db Push Press

KB weights 16kg/12kg

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