Monday
A) 3 Rnds
3-5 strict TTB
5-8 Kipping
B) Deadlifts (16 Mins)
10-8-8-5-5-3-3-3
C) 4 Rnds 15TC
8 Hang Power Snatch 43/30
10 Burpee over Bar
10 TTB
Rest.1 Minute
Tuesday
A)i) Ring Dip Kipping Technique
ii) 3 Rnds
20% Strict
70% Kipping
6 Plyo Press Ups
B) Strict Press
5 @ 75%
5 @ 80%
3 @ 85%
3 @ 90%
1+ @ 95%
C) 2000m Row For Time
*E2MOM starting at 0:00
12 DB Push Press
10 Press ups
Wednesday
A) EMOM x 10
Kipping BMU/C2B/PU @ 25%/35%/35% B) 12 Mins
Build To a Heavy Complex
1 Power clean
1 Squat clean
1 Front Squat
C) 10 AMRAP
50 DU
8 C2B
15 Thrusters 43/30
Thursday
A)i) 3 x 60% max strict HSPU
ii) 3 x 80% max kipping
B) 3 WODS
6 mins work/2rest
1) 15 /12 Cal Ski Erg
5 HSPU
2) 20/15 Cal Row
8 Devils Press 22.5/15
3) 20 Mountain Climbers
10 DB Cleans 22.5/15
30 AB mat Sit Ups
Friday
A) E3.5MOM
Back Squat
5 @ 75%
5 @ 80%
3 @ 85%
3 @ 90%
1+ @ 95
B) Run 800m
Then
5 Rnds
30 Air Squats
15 Press Ups
10 Burpees
(Weights vest if you own one)
Saturday
A)i) 8 Mins
Build to a heavy 3 KB Snatch Es
ii) 8 Mins
Build to a heavy complex with 2 DB
3 DL
2 Hang Clean
1 Push Press
B) AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 30 Ab Mat Sit-Ups
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: KB Swings (24/16)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed
