Monday

12 min AMRAP
6 x clean (rx 50/ 35 kg) and 1 x rope climb

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

5min/each side

20 minute AMRAP
200 m Run
Air squats
Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

Rest 2 minutes

Then 3 minute AMRAP
Burpees
If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

*1 score- total rounds plus total reps. 200 m run counts as 2 reps.

D.
Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Optional Additional Conditioning Session
Hike for 40-60 minutes – steep terrain if possible

RestDay!

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

Saturday

3 x max