Monday
A) 18 mins
3 Rounds (after 1 warm-up set)
15 Deadlifts
12 Cleans
9 Front Squats
6 STOH
B) 14 min AMRAP
20 Sit Ups
1 clean 80/55
cleans increase by 1 rep each round
Tuesday
A) 50 Burpees 75 Press Ups
100 air squats
75 Cal Row
25 TTB
30 2 x DB lunge (1 OH) 22.5/15
25 TTB
75 Cal Row
100 Air Squats
75 press Ups
Wednesday
A) 5 x 8-12 Push Press
30 sec HS hold between sets
B) 20EMOM
1) 15 KB Swings 24/16
2) 15 box jumps
3) 15 wall balls 9/6
4) 12/9 cal Ski
5) 15 burpees
Thursday
A) Back Squats
5 x 12
B) 800m Run
21 pull Ups
21 DB Squats 22.5/15
400m Run
15 Pull Ups
15 DB Squats
800m Run
9 Pull Ups
9 DB Squats 22.5/15
Friday
A) 8 x 10
Deadlifts
B) E1.5MOM x 5
1) 20/15 cal Row
max KB Swings 24/16
2) rest
Saturday
A) 12EMOM
1) 3 weighted Pull Ups
2) 30 sec L-sit
3) 10 Ring Dips
4) 15 hollow rocks
B) In Pairs 25 AMRAP
50/40 Cal Row
50 Wall Balls
50 Box Jump Overs
50 Pull Ups
50 Clean ans Jerks 50/35
50 TTB
