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I’m Back!

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Monday 
SWEAT
AMRAP 37
100 Single Rope Skips
20 Empty Bar Front Squat
20 Strict Press
20 BB Curls
20 Wtd Wall Taps

Tuesday
Conditioning
4 Rounds For Time
10 Deadlifts 225/135
10 Knees-2-Elbow
10 Box Jumps 24/20

Post Conditioning Strength
Superset
a1. 5×12 Alt Neutral Grip DB Bench Press
a2. 5x Max Unbroken Diamond Push Ups

Wednesday 
STRONG 
I’m Back!

Superset 1
a1. 5×3 Weighted Chin Up
a2. 5×10 KB Upright Row

Superset 2
b1. 5×5 Pendlay Row
b2. 5×10 Seated Band Pull Downs

Superset 3
c1. 5×10 Seated Band Row
c2. 5×10 Weighted Upper Body Superman

Thursday
Strength
6×5 Back Squat

Conditioning
AMRAP 14
2-4-6-8
Alt DB Snatch 50/35
Athletic Burpee

Friday
Strength
Part A
10 Min – Find Heavy 2R Clean & Jerk
Part B
Every 30s – 10 Minutes
1 Clean & Jerk

Conditioning 
Complex Lap
50 WB Shots
75 Ball Slams
100 Russian Twists
Complex Lap