Monday
A) EMOM x 5 1) 3-5 strict HSPU 2) 3 step ups Left 3) 3-5 strict HSPU 4) 3 step Ups Right
B) For Time (15 TC) 100ft SA DB OH lunges 22.5 25 DL 120/85 100ft DB OH Lunge 50 wall balls 9/6 100 ft DB OH Lunge 25 HSPU
Tuesday
A)i) For Total Reps EMOM x 15 4-10 Strict Pull Ups
A)ii) E3MOM x 3 10 Romainian Deadlifts 20 V-sits
B) 5 Rounds
350m Row 2:00 rest
Wednesday
A) E2.5MOM Back Squats 1) 5 @ 70% 1RM 2) 5 @ 75% 3) 4 @ 80 % 4) 3 @ 85% 5) 3+ @ 85%
B) 10 min AMRAP 50 Bar Facing Burpees 40 Box Jumps 30 OHS 43/30
Thursday
A) Deadlifts Establish a heavy 8 (no fewer than 5 sets) then 3 x 8 @ 85%
B) E3MOM x 5 12 TTB 12 Power Snatch 12/9 Cal Row
Friday
A) 18 mins to build to a heavy complex 2 clean 1 jerk
B) EMOM x 3 1) max KB Swings 24/16 2) max cal Row 3) max goblet squats 24/16 4) max Box Jumps 24/20 5) Rest
