Monday A) 3 Rnds
30 sec Ring Support Hold (hollow)
straight into...
max tempo ring dips 3-0-1-0
B) Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
5+ @ 85% C) Fight Gone Bad EMOM
3 Rounds for Total Reps
1) Wall Balls 9/6
2) Sumo Deadlift High Pull 34/25
3) Box Jumps @ 20
4) Push Press 34/25
5) Cal Rows
6) Rest
Tuesday
A) BMU/C2B/PU
E1.5MOM x 10
@ 30%/50%/ 50%
B) 4 Rnds
45 secs Hollow Hold
10 Hollow Rocks
10 V-sits
C) E1.5MOM x 5
1) 12/9 Cal Row
12 Press Ups
Max BMU/C2B/PU
2)Rest
Wednesday
A) 50 ft banded seal walks
16 banded upper bodystep-ups
B) Strict Press
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
5+ @ 85%
C) 3 RFT
Run 800m
20 Box Jumps 24/20
20 Hang Cleans 50/35
Thursday
A) 8 Mins Seated box jumps for height B)i) E2.5MOM x 4
5 Front Squat with a 3 sec pause
ii) EMOM x 12
2 Squat cleans
C) 8 AMRAP
8 Burpee Over KB
12 KB Hang Snatch (6Es)
16 OH KB Reverse (6Es)
Friday
A) 8 Rnds
5 Bench Press
30 sec OH Earthquake bar hold
B) E3MOM x 5
300m Row
Saturday
A) E3MOM x 5
10 Deadlifts B) 25 AMRAP
400m Med Ball Run
30 Med Ball Box Step Overs
50 Wall Balls
30 Med Ball Sit Ups
