111323-111723

Monday

Deadlift Week 4 (de-load week) 4x4 ***:03 pause at the knee on the way up*** Work between 65% - 75% Build or stay at one weight but don't go past 75%, working at 70% for all 4 sets would be ideal.

Pace Breaker (Time) For Time: 100-75-50 Double Under 30-20-10 Single Arm Hang DB(1) Clean and Jerk (switch every 5 reps) 50/35 ***200m Run After ea/round 12 Min Cap Fitness : 150-100-75

35/20

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Tuesday

Overtime 6 Rounds For Time: 12 Toes To Bar 10 Push-Up 8 Burpee Box Jump Over 24/20" 6 Pull-Up *rest :60 between rounds Fitness: 15 AbMat Sit-Up 10 Push Up 8 Burpee 6 DB(2) Bent Over Row RX+ 10 Strict HSPU 6 Bar Muscle Ups Cap = 22 Minutes

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Wednesday

Back Squat Week 4 (de-load) Pause Back Squats 6x4 :03 Pause at the bottom of the squat** Stay Under 75%

Moving On For Time: 30/24 Calorie Echo Bike 30 Front Squat 135/95 Fitness: 30 DB Front Squats RX+ 185/125 Cap = 7 Minutes

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Thursday

Hidden Treasure

With a partner

AMRAP 26 26/20 Calorie C2 Bike 50' Hand Stand Walk 26 AbMat SitUp 26/20 Calorie Row 50' Hand Stand Walk 26 AbMat SitUp 26/20 Calorie Ski Run 200m (Each) 4 Rope Climb Run 200m 4 Rope Climb Run 200m 26/20 Calorie Ski

Fitness:

2 Wall Walks, :30 Plank, :30 Plate/DB OH hold

8 Rope Pulls, 8 Strict Pull Ups

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Friday

Pump Stuff Not For Time: 12-10-8-6-4 DB Bench Press Barbell Bent Over Row *try to increase weight each set *rest :60 - :90 after each superset

Strict Press (4x6) Week 4 (de-load) EMOM x 12 Minutes - 6 Strict Press (-20% off week 3 lifts) - 10 KB High Pull (strict) - 12/12 Banded Bent Over Rear Delt Flyes