Tuesday

In Teams of 3

21,15,9

Deadball squats

Pull ups

15,12,9

Deadball thrusters

Toes to bar

12,9,6

Deadball over shoulder

BMU

Monday

STRENGTH

Back Squat

6x4 @88%

WORKOUT

21,15,9

Power Clean 60/45

Burpee Over Bar

Friday

WORKOUT

3x Rounds

1min per station for Max Reps

Rope Climb/ Ring Rows

Dumbbell Snatch (Heavy)

Plate Sit Ups

Deadball Box Step Ups

Shoulder to Overhead 40/35

Rest