MONDAY
BLACK and GREEN
In the least amount of SETS as possible perform 30 Back squats at 80% of your 1RM
Rest 3 minutes
ALL SETS MUST BE UNBROKEN
REST AS NEDDED BETWEEN EACH SET
30 Wall Ball shots 20/14
40 Wall Ball shots 20/14
50 Wall Ball shots 20/14
WEDNESDAY
BLACK and GREEN
20 Minute EMOTM
ODD- 3 Clean and jerks at a challenging weight that will allow for all reps to be touch and go
EVEN-10 Toes to bar ( substitute for knees to elbow )
THURSDAY
BLACK and GREEN
100 Empty bar thrusters for time
EMOTM perform 5 burpees