022822-030422

Monday

Back Squat

1 Rep @90% of 1RM

2x5 Reps @75%

Compete

3 Rounds For Time:

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups

50 Double Unders

Train

3 Rounds For Time:

10 Deadlifts (155/105)

20 Pull-ups/Ring Rows

75 Single Unders

Tuesday

Strict Press:

8-6-4-2 Reps

Compete

Partner Workout

60 Shoulder to Overhead (155/105)

3,000 Meter Row

100 Burpee Box Jumps (24"/20")

*Partition However You'd Like

Train

Partner Workout

60 Shoulder to Overhead (115/75)

2,400 Meter Row

80 Burpee Box Jumps (24"/20")

*Partition However You'd Like

Wednesday

5 Sets:

1 Hang Power Clean

1 Squat Clean

@75% of 1RM

Compete

13 Minute AMRAP

3 Hang Squat Cleans (155/105)

9 Toes to Bar

200m Run

Train

13 Minute AMRAP

3 Hang Squat Cleans (115/75)

9 Toes to Bar

200m Run

Thursday

Compete and Train

20 Min AMRAP

Min-1 15/12 cal Bike

Min-2 8-10 Single DB Devil Press

Min-3 20-15 reps of a BW movement

Min-4 rest

R1= Air squats

R2= Push Ups

R3= Lunges

R4= Pull Ups

R5= sit-ups

Friday

Open Workout 22.2!