FUNday

AMRAP in 20min of:

 20-second ring-dip hold at the bottom

 20-second ring-dip hold at the top 
 15/20-calorie row

Thursday

EMOM for 20min:

 ROW for Cal

 DB Hang Snatches (50/35)

 Toes-2-Bar

 Rest

For MAX Reps

Wednesday

1 Hour RUCK

Tuesday

Back Squat: 3-3-3-3-3  

Monday

3 Rounds for TIME:

 15 Shoulder-2-Overheads (135/95)

 20 Burpee Box Overs

HERO- Ahmed al Ahmed

FUNday

For TIME:
 10 Deadlifts
 10 Hang Squat Cleans
 20 Ring Dips
   8 Deadlifts
   8 Hang Squat Cleans
 16 Ring Dips
   6 Deadlifts
   6 Hang Squat Cleans
 12 Ring Dips
   4 Deadlifts
   4 Hang Squat Cleans
   8 Ring Dips
   2 Deadlifts
   2 Hang Squat Cleans
   4 Ring Dips

♀ 105-lb barbell
♂ 155-lb barbell

Thursday

7 Sets, each for LOAD:
 1 Push Jerk + 1 Split Jerk