Monday
A) 6 Rounds 8 Back Squats 2 weighted Pull=Ups
B) For as Long as possible: 0:00-3:00 2 Rounds 10 C2B 10 OHS 3:00-6:00 2 Rounds 12 C2B 12 OHS 6:00-9:00 2 Rounds 14 C2B 14 OHS etc until you don't complete 2 rounds in the time frame
Tuesday
A) 6 x 5 Earthquake Strict press 3 x 30s Earthquake bar hold
B) E3MOM x 5 8 Box Jump overs 8 DB STOH 30 DU
Wednesday
A) E2MOM x 6 1) 2 squat clean 1 Front squat 2) MU technique - 3 hips to rings 2 MU
B) For Time (10TC) 25 cal Row 15 squat cleans 61/39 10 BMU 20 Cal Row 13 squat cleans 84/52 10 MU 15 Cal Row 11 squat Cleans 102/66
Thursday A) Tempo deadlifts 5 x 5 3-0-1-0
B) 40 secs on/20secs rest x 2 1) Ski erg 2) DB Push Press 15/10 3) V-sits 4) Cal Row 5) KB Swings 6) ab mat Sit Ups 7) DU 8) air squats 9) Burpees 10) Rest
Friday
A) 4 RNDS 5 DB Row Es 100 ft Front Rack walks 8 BB Hip Thrusts 100ft 1 DB OH walk
B 4 RFT 400m Row 24 DB Clean & Jerk (SA) 22.5/15 25 Press Ups
