Monday

Strength

Back squat 10-8-6-4-10

Pull-ups 3 x max reps (band if needed)

Metcon

5 rounds for time

10 thrusters

10 Db snatch (5 each arm)

10 burpees

400m run

Friday

Strength

Deadlift 10×3 (every 90sec)

Strict dumbbell press 3×5

Gunshow

50 DB curls

50 Tricep ext (band)

50 push-ups

50 abmat situps

Thursday

Strength

Bench press 4×10

Conditioning

8 rounds

1st min: 15-12 cal machine

2nd min: 12 box jumps

3rd min: 12 wall balls

4th min: 120m sprint