Monday
A) EMOM x 5
1) 30 sec L-sit
2) 30 secs box HSPU
3) 20 wall balls
4) 30 DU
B) 5 RFT
25 KB Swings 24/16
50 DU
Tuesday
A) 3 RNDs
30 sec Ring Support Holds
6-10 strict dips
6 plyo press ups
6 down ups
B) E3MOM x 5
1) 400m Run
2) 3 Rnds
5 Burpees
10 Press ups
10 DB Snatch
Wednesday
A) 6 Sets
6 KB Squats Cleans (2xKB)
B) 4 RNDS for time
20 Pull Ups
30 KB Swings
40 Sit Ups
50 Air Squats
2 min Rest
Thursday
A) 3 sets 15 banded good mornings
4 Sets
15 KB DL
2 Full Lengths Farmer Carries
B) 12 AMRAP
20 DL
15 Box Jumps
10 DB Push Press
Friday
A)i) 5 RNDS
4 strict C2B
6 Kipping C2B
ii). 3 sets
16 DB Lunges (1 OH, 1FR (8 Es))
B) WOD
6 min AMRAP
5 Pull Ups
10 Wall Balls
2 mins Rest
6 AMRAP
10 DB Squats
10 Burpee over DB
Saturday
A) 100 Plank Rotations
B) In Pairs
4 x 400m Relay
200 KB Swings
200 press Ups
4 x 400m Relay
100 KB Swings
100 Press Ups
