Monday
A) E3MOM x 6
5 Tempo Back Squats @ 60% 3-1-1-0
B) For Time
Accumulate 2 min Top of Pull Up 2 Min KB squat Hold 2 hanging L-sit 2 min top of ring hold 2 min plank
Tuesday
A)i) Single leg Box Jumps 5 x.5 ES
ii) Muscle Up Drills
B) 7 Min Max Burpees
Wednesday
A) Strict Press
B) EMOM x 4 1) 5 HSPU 2) 12/8 Cal Row 3) 12 OH Lunges 4) 15 Hollow Rocks 5) Rest
Thursday
A) 12 mins Kipping Practice 8 mins Double Under Drills
B) .70 TTB Any break 40 DU
Friday
A) 5 x 8 KB Single leg DL 4 x 5 Hip Thrusts
B) 4 Rounds
250m Row
2 lengths farmer carries 32/24
10 Russian KBS 32/24
15 box jumps 24/20
2 mins rest