Monday
A)i) 5 x 3 Weighted strict C2Bs/Pull Ups
ii) 3 x 3 Strict C2B/Pull Ups with Tempo 3-0-1-1
B) Every 45 secs x 16
1 (Squat) Clean
*same weight should be used throughout with focus on consistently good reps
C) 5 RFT
25/20 Cal Row
10 Strict Pull Ups
5 Front Squats 60/40
Tuesday
A) Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
1+ @ 90%
B) 6 Mins
HS Walks
C) 20 AMRAP
300m Row
8 Burpee over Rower
6 KB C&J Es 24/16
Wednesday
A) 3-6 Strict TTB
3-6 kipping TTB
10 Cal Ski
B) Back Squat
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
1+ @ 90%
C) 10 AMRAP
5 TTB
10 Pistol Squats
15 Press Ups
Thursday
A)i) HSPU Kipping Technique
ii) 3 Rnds
35% strict HSPU
35% Kipping HSPU
8 DB seated press
B) E1.5MOM x 8
2 Split Jerk
C) For Time:
250 DU
100 Ab mat sit-ups
30 HSPU
Friday
A) E1.5MOM x10
100m @ 4 secs less than 500m split time (maintain consistency throughout)
B) E2.5MOM x 6
5 Deadlifts C) 100 Box Jumps For Time
*E2MOM starting at 0:00
15 KB Swings 24/16
Saturday
A) 30 % Strict C2B/Pull Ups
4-8 Kipping C2B/ Pull Ups
10 DB Bent Over Row
8 DB Curls
B) In Pairs 4 mins on/ 2 mins rest
1) AMRAP 200m Run Relay
2) AMRAP
10 cal Assault Bike
10 DB Cleans 25/17.5
10 Press Ups
3) AMRAP
200m Row
8 Pull Ups
15 Air squats
4) AMRAP
10 Cal Ski Erg
10 DB Squats 22.5/15
10 DB Push Press
