Monday
A)i) 4 x 8 Banded ring muscle Up drills
ii) 5 Rounds
5 Pendlay Row
8 TTB
B) For Time
50 Air Squats
40 press Ups
30 Pull ups
20 DB cleans
10 Muscle Ups
40 Air Squats
30 press Ups
20 Pull ups
10 DB cleans
30 Air Squats
20 press Ups
10 Pull ups
20 Air Squats
10 press Ups
10 Air Squats
Tuesday
A) EMOM x 5
1) 2-5 strict HSPU
2) 6 single leg Deadlift (left)
3) 2 wall walks
4) 6 single leg Deadlift (right)
B) 5 RFT (18 TC)
Row 500m
20 STOH 30/20
10 BBJO
*100m less row each round
Wednesday
A) Front squats
5-5-3-3-2-2-2
5 palov press between sets
B) 13 AMRAP
50 DU
10 DB Squats
Thursday
A) 5 RNDS
10 Deadlifts
8 HPC
5 STOH (1 weight for all)
B) 3 min AMRAP
10 cal ski
15 KB Swings
2 min Rest
3 min
Max Cal Row
2 min Rest
3 min AMRAP
10 alt snatch
10 burpees
2 min Rest
3 min AMRAP
10 box jumps
6.Ring dips
Friday
A) 5 Rounds
10 GHD sit Ups
4 weighted Pull Ups
8 plyo press Ups
B) E3MOM x 5
250m Row
4 man Makers 22.5/15
