Tuesday A) 6E3MOM 3-7 Strict Pull Ups 1-3Rnds) 3-1-1-0 4-6Rnds) 1-3-1-0 5 SA DB Row Es B) 10EMOM 1) 6-8 DB Squat Clean (2 x DB's)
2) 5-8 Chin Ups C) 8AMRAP 10 Weighted Down Ups (1 x DB) 20 Goblet Squats (1 x DB) 30 DU
Wednesday A) 4Rnds (30s ON / 30s OFF) Hollow Hold Seated Leg Lifts Plank Matrix HS Hold B) 8AMRAP 400m Run 10 Inverted Pike Press Ups 30 DU 8AMRAP 400m Run 10 Push Press (2 x DB's) 30 Ab Mat Sit Ups 8AMRAP 400m Run 16 Alt DB Snatch 16 Box Jumps / Step Ups
Thursday A) 16EMOM 1) 6-12 Strict Ring Dips
2) 8-10 DB Squats (2 x DB's)
3) 30s Ring Support Hold 4) 6-8 Bulgarian Split Squats B) Press Ups 40-30-20-10
Wall Balls 10-20-30-40 Friday A) 5Rnds (40s ON / 20s OFF) SL DL (2 x DB's) Hang Clean (2 x DB's) SL DL Hanging Hollow Hold B) 14AMRAP 5 TTB 10 DL (2 x DB's) 15 KB Swings Saturday Partner WOD Buy In = 800m Run EACH 34AMRAP - 30s ON / 30s OFF
80 Burpees 80 DB Snatch 80 DB Squats 80 Pull Ups 80 Ab Mat Sit Ups 80 Press Ups
