Monday
A)i) 4 Rnds
30 sec ring support hold
3-6 Strict Dips
5 Kipping dips
ii) 4 x 5 strict TTB
B) 16 Amrap
300m Row
8 TTB
20 KB Swings 24/16
12 Dips
Tuesday
A) Build to a heavy 3 Front Squats (3 sec Pause at bottom)
Then Max Reps without Tempo B) 10-1
Front Squats 50/35
Burpee Over Bar
Wednesday
A) Strict Press
10-8-8-5-3-3-3
max push press at same weight
B) E2MOM x 10
1) 10 Hang Cleans
10 DB Push Press
max Cal Assault Bike
2) Rest
3)10 Hang Cleans
10 DB Push Press
max DU
4) Rest
5)…max Cal Row
6) Rest
7) … max DU
8) rest
9)… max Cal Ski
10) Rest Thursday
A) EMOM x 4
1) 3-5 strictChest to bars
2) 30 secs L-sit
3) 15 V-sits
4) 30 secs kip swings
5) 20 Hollow rocks
B) 4 RFT
20 KB DL 32/24
20 burpee box Jumps 24/20
20 Pull Ups
Friday
A)i) 5 x 5 Bulgarian Split Squats Es
ii) 4 x 5 HSPU
B) 800m Run Buy-In
4 Rnds
10 Box Step Ups 22.5/15
8 HSPU
6 Man Makers
800m Run Buy-out
Saturday
A) E2MOM x 7
5 Deadlifts
B) CHIPPER
2000m Row
80 Deadlifts 100/70
300 DU
200 Ab mat sit Ups
1000m Row
40 Deadlifts
150 DU
100 Ab Mat Sit Ups
