Monday
A) 4 x 3 weighted pull ups 1 x max reps @ body weight
B) 25 min AMRAP 5 Pull Ups 15/12 Cal Row 8 burpee over rower 8 HPC 50/35 8 OH Lunge 50/35
Tuesday
AI) 5 x 3 tempo strict HSPU 3-0-1-1
Aii) E2MOM Deadlifts 4 @ 75% 4 @ 80 % 4 @ 85 % 2 @ 90 % max reps @ 75%
B) For Time
10-1 KB Swings Box Jumps
2mins Rest
20 HSPU
Wednesday
A) Front Squats 10-8-5 3 @ 75% 3 @ 80% 3+ @85%
B) 5RFT 400m Run 15 KB Thrusters 24/16
Thursday
A)i) 4 x 3 CMJ @ 50% BW
Aii) Muscle Up Drills
30s on 30s off x 2 knuckle up (palm) grip hang
3 x 12 Banded kipping swings - focus on straight arm hollow position
3 x 10 banded PVC pull downs
3 x 5 BMU
B) 2 min on 2min off x 5 30 DU buy in each round then in remaining time
AMRAP
7 power snatch 3 BMU
Friday
A) Strict Press 10-8-5 3 @ 75% 3 @ 80% 3+ @85%
B) 2.5min
400m Row max deadlifts (60/40) in remaining time
2.5min Rest
2.5 mins 400m Row max hang power cleans (60/40) in remaining time
2.5mins rest
2.5 mins 400m Row max push press (60/40) in remaining time
