Week 22 – 2019

Monday

Murph
1 mile run 
100 pull ups 
200 push ups 
300 squats 
1 mile run 

Tuesday

Deadlift 10-8-6-4-2

4 rounds
3 minute AMRAP 
10 Deadlifts 100/70kg
25 Sit ups 
Max Calorie bike 
Rest 3 minutes 

Wednesday

A) Bench press 5×5
B) Ring row 5×10

15 minute AMRAP
40 Double unders 
20 Dumbbell hang C&J 22.5/15kg
40 Double unders 
200m run

Thursday

Back squat 8-8-6-6-4-4-4

Every 90 seconds x 10
5 Burpees 
7 Box jumps 24/20
9 wallballs 9/6kg

Friday

50 Alternating back rack lunges 60/40kg
40 Push jerks 60/40kg
30 Toes to bar 
20 Squat cleans 60/40kg
10 Bar muscle ups 

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