Monday
A) 1.5MOM x 4
1) 8 DB Bench Press
2) 8 Pull Ups
3) 8 DB STOH
4) 8 Deadlifts
B) 12 min Partner AMRAP (YGIG)
200m Row
12 DB Snatch 22.5/15
8 TTB
Tuesday
A) Superset` 5 x 8 Bulgarian Split squats es 5 x 5 Tempo ring Dips (3-2-1-1)
B) 2 min on/3 off x 4 250m row buy in then AMRAP 10 DB Lunges 22.5/15 10 box jumps 24/20
Wednesday
A) Strict Press 10-8-5 5+ @ 85% 3+ @ 90% 1+ @95%
(30 sec top of pull up hold each set)
B) 5 Rounds For Time 40 DU 30 Sit Ups 10 GTOH 50/35
Thursday
A) Front Squats 10-8-5 5+ @ 85% 3+ @ 900% 1+ @95%
E2MOM
5 x 5 es Banded DB RDL's
B) 2K Row Test
Friday
A) 4 x 8 Strict HSPU
HSPU Kipping techniques
Kipping Handstand Push Ups 1rm defecit
B) 20 min AMRAP 10 KB swings 10 wall balls 10 cal row 10 press ups (reps increase by 1 each round)
