MONDAY
A) 20 mins build to heavy BB Complex 12 Deadlifts 9 Hang Power Cleans 6 Front Squats 3 STOH
B) Tabatta 20 sec work/10 sec rest
8 x Air Squats 8 x Ski Erg
8 x Press Ups
8 x Cal Row
8 x KB Swings 24/16
TUESDAY
A) Handstand E2MOM 3 1) 40 sec HS Hold 2) 50 ft HS Walk (partner ass if needed) 3) 8 Strict HSPU 4) 8 DB Bench Press
B) 50 DU 50 box Jumps 24/20 40 DU 40 DB Snatch 22.5/15 30 DU 30 TTB 20 DU 20 DB Cleans 22.5/15 10 DU 10 DB Push Press 22.5/15
WEDNESDAY
A) 3 RM Thruster 2 lengths DB OH Carry between sets (1 OH 1 FR)
B) 14 min AMRAP 20/15 Cal Row 10 Burpee Over Rower
10 Thrusters 43/30
THURSDAY
A)i) 5 x 5 weighted Pull-Ups
ii) 3 sets
10 Bent Over rows 10 Hip Thrusts
B) 4 RFT
Run 400m 15 Pull Ups 25 KB Swings 24/16
FRIDAY
A) 5 x 4 Tempo OHS 1-2-1-0 5 x 5 med ball throw in lunge stance
B) Open 17.4
AMRAP 13 55 Deadlifts 100/70 55 Wall Balls9/6 55 Cal Row 55 HSPU
