Monday
A) 3 Rounds (RPE 7/10) (30% max) Strict Ring Dips 5-10 Ring Dips 15 banded tricep pulldowns 6 Devils Press 15/10 2 mins rest
B) E2MOM x 6 Snatch 1 x 3 @ 65% 2 x 2 @ 75% 2 x 1 @ 80% 1 x 1 @ 85%
C) For Time (RPE 8/10) 30 GTOH 50/35 30 Bar facing Burpee Bar Jump Overs 30 Ring Press Ups
Tuesday
A) 3 Rounds (RPE 7/10) (25% max) Strict C2B's 5-10 C2B's 6 sec top of pull-up hold 2 Mins rest
B) Banded Back Squats (RPE 9/10) Build to a heavy 3 (light bands) then remove bands and max reps
C) 14 AMRAP (RPE 7/10) 20 Cal Row 20 Wall Balls Wednesday
A) 3 Rounds Strict HSPU Kipping (25% max) HSPU (15% 5 min max) 50ft DB bear crawl 15/10 2 mins rest
B) E2MOM x 6 odd) 15/12 Cal Ski Alt DB Snatch 1 x 30/22.5 even) Rest E2MOM x 6 odd) 15/12 Cal Assault Bike AMRAP KB Snatch 16/12 even) Rest E2MOM x 6 odd) 15/12 Cal Ski Erg STOH 40/30 even) Rest
Thursday
A) DU Technique (5mins) B) 5 x 3 Snatch Pull @ 90% with 4 sec eccentric (RPE 7/10) C) 3 x 8 DB SL RDL (pause for 2 secs with DB 1" off the ground for first 4 reps) (RPE 6/10)
D) For Time 2 Rounds (RPE 8/10) 35 KB Swings 24/16 100 DU
Friday
A) EMOM x 10 2 BMU
B) OHS 5 x 4 reps with 3 sec pause at bottom position
C) 3 Rounds for time (RPE 7/10) 16 DB Lunges 2 x 22.5/15 (1 OH, 1FR) 25 Pull Ups 50 Ab Mat sit Ups
Saturday
A) 3 Rounds KB Walks 50 ft (2 x OH) 100 ft (1OH, 1 Farmer carry, switch at 50ft) 200ft (2 x FR) 300 ft Farmer Carries B) 60 alt V-sits
C) 20 Rounds in Pairs 3 HSPU 6 SA DB Hang Clean 25/17.5 9 Burpees Swap as and when you want, but partner not working must be in plank before partner working can begin.
