Monday
A) 4 Rnds 8 strict Pull Ups 10 Pendlay Row
3 Rnds 10 tempo Ring Row 2-0-1-3 10 DB Curls
B) 11min AMRAP 8 Pull Ups 15 box jumps 200m Row
Tuesday
A) 3 x 10 Back Squats 3 x 8 BB Lunges Es 3 x 10 Front Squats
B) 50ft DB Lunges (1 arm OH) 22.5/15 50 DU 50ft DB Lunges 40 DU 50ft DB Lunges 30 DU 50ft DB Lunges 20 DU 50ft DB Lunges 10 DU
Wednesday
A) 5 Rnds 6 Push Press 14 Inverted Shoulder Taps 4 Clean Pulls 10 Banded Rotator Cuff
B) DT 5 RFT 12 DL 70/45 9 Hang Cleans 6 Push Press
Thursday
A) 5 Rnds 10 paralette Tuck Through 2 Skin the Cat 8 Hollow in to Arch 5 strict TTB/leg raise
B) Row 2000m E2MOM 7 TTB 15 air squats
Friday
A) 6 Rnds 8 Sumo Deadlifts 10 DB Bench 10 Plyo press ups
B) 1-10-1 KB DL 32/24 Ring Dips
