Monday
A) 10-8-8-5-5-5 Sumo deadlifts
B) Tabatta 1) Ski Erg Cals 2) Mountain climbers 3) cal row 4) SDHP 45/30
Tuesday
A) 1RM Back Squat
3 x 10 single arm DB bench press
B) 5 Rounds 20 DB lunges 10 ring press ups E2MOM - 15 box jumps
Wednesday
A) 3 x Max Strict HSPU
3 x max TTB
8-5-3-3-3 Push press
B) DT 15min TC 5RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Press
Thursday
A) E2MOM x 2 1) HS work/2 Length HS Walks 2) 16 Pistol Squats 3) 8 archer pull ups/16 Archer Ring Row 4) 12 Ring Dips (weighted)
B) 800m Run 50 Burpees 40 Pull-Ups 30 Pistols 20 KB Swings 24/16 10 HSPU 800m Run
Friday
A) 4 x 5 Snatch Balance 5 x 1 snatch + 1 Hang Snatch
B) 11 min AMRAP 20 KB Deadlifts 32/24 20cal Row