Monday
A) BB Complex
3 Cleans
2 Push Press
B) 4 Rounds For time
50 Double Unders
10 Powert Snatch 50/35
10 Toes To Bar
Tuesday
Rest Day
Wednesday
A) 6 OH Squats - 1 sec pause at bottom
20 s L-sit bar hang between sets
B) 5 RFT
30 wall balls
10 pull Ups
Thursday
A) 5 Deadlifts
start at 50% 1RM and do 5 reps addiing 10 KG (or 5 if below 100) each round until failure
B) 12 min AMRAP
15 KB Swings
10 Box Jumps
5 HSPU
Friday
A) EMOM x 4
1) 8 STOH
2) 12 DB OH Lunge
3) 10 HR Press Ups
4) 6 Hollow - pike (feet on rower)
B) Chipper
80 Cal Row
40 HP Cleans
60 press Ups
30 STOH
10 Muscle Ups
