Strength

Front Squat: 7×5
Press: 7×5
Pull Ups: 7×5

AMRAP 15 minutes:
15′ Rope Climb – 1 rep
Push Press – 5 reps
Burpee Box Overs – 5 reps
15′ Rope Climbs – 2 reps
Push Press – 5 reps
Burpee Box Overs – 5 reps
15′ Rope Climbs – 3 reps
Push Press – 5 reps
Burpee Box Overs – 5 reps
*Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.

Back Squat: 7×5

Bench Press: 7×5

Bent-Over Rows: 5×5

AMRAP 10 Minutes:
Burpees with jump touch – 5 reps
155 lb Barbell Thrusters – 5 Reps
Strict Pull Ups – 5 Reps

*Burpees with jump touch should be to a target at least 6″ from overhead reach.