Monday
A)i) Deadlift E2.5MOM 1) 5 @ 65% 2) 5 @ 70% 3) 5 @ 75% 4) 5 @ 80% 5) 5+ @ 85%
ii) 3 RNDS 16 Inverted Shoulder Taps 30 sec Ring support 30 sec rest
B) E3MOM x 5 200m Row 10 DL 100/70 8 TTB Tuesday
A) Back Squat E2.5MOM 1) 5 @ 65% 2) 5 @ 70% 3) 5 @ 75% 4) 5 @ 80% 5) 5+ @ 85%
4 x 25ft HS Walks (4 x 2 Round the worlds)
B) 10-1 DB Squats 25/17.5 Box Jumps 24/20
Wednesday
A) 20 mins 4 RNDS 10 GHD Sit Ups 3 WYT Drills 3 weighted ring Dips 5 strict TTB *1 min max assault bike at some point during the 20 mins
B) EMOM 1) 12/9 Ski Cal 2) 25 AB Mat Sit Ups 3) 14 Burpees 4) 30 DU 5) 14 DB Snatch 25/17.5
Thursday
A) Strict Press Build to a heavy 3 2 x 3 @ 85% Push Press 2 x 3 @ ~105% Jerk 2 x 3 @ ~120%
B) 4 RNDS 400m Run 12 Deadlifts 70/45 9 Hang Cleans 4 Push Press
Friday
A)i) Muscle Up Drills
ii) 5 Rnds 4 Single Leg Candle Sticks Es 14 Kip Swings
B) 13 TC 250m Row 30 Press Ups 250m Row 30 Press Ups 250m Row 30 Press Ups 30 Pistols 30 Pull Ups 30 Pistols 20 C2B 30 Pistols 10 BMU Saturday
A) 4 Rnds 5 strict HSPU 2 Heavy DB Snatch Es 12 Wall facing Shoulder taps (controlled)
B) 30 min TC In Pairs 1000m Row 50 HSPU 1000m Row 100 DB Snatch 1000m Row 200 Double Unders 1000m Row 24 devils press 22.5/15
