Monday
A) 5 x 5 OHS @ 60%
- Handstand work between sets
B) EMOM x 5 1) 8 strict shoulder press 2) 12 Burpees 3) 14 DB Lunges 4) 15 KB Swings 24/16
Tuesday
A) 5 Rounds 15 Hollow rocks 1 min plank 5 TTB 45 sec side plank (L) 20 Russian twists 45 sec side plank (R)
B) For Quality 3 Rounds 10 Ring Dips 2 lengths Front Rack DB Carry 10 Hip Thrusts 2 lengths db farmer carries 10 strict pull Ups 2 lengths 1 arm OH DB Walk
Wednesday
A) EMOM x 5 1) 2 skin the cats 2) 10 paralette tuck through 3) 10 HSPU 4) 2 cleans 5) 8 DB bench press
B) 4RFT 30 DU 30 AB Mat sit ups 10 DB Cleans 22.5/15
Thursday
A) EMOM x 5 1) 30s L-sit 2) 30s Ring support 3)8 Deadlifts 4) 30s bottom of dip
B) 7 Rounds 9 HPC 40/30 8 ring row 7 TTB 6 KB DL 32/24
Friday
A) 5 x 5 Bent over row 4 x 6 Single leg squats
B) EMOM x 5 1) 10 wall balls 2) 15 press ups 3) 12/8 cal row 4) 15 box jumps
