Monday
A) 3RM Thruster 8 DB single Arm Row es between efforts
B) FRAN For Time 21-15-9 Thrusters 42/30 Pull Ups
Tuesday
A) 4 x 10 Skater jumps 4 x 6 kneeling jump to box (increasing height)
B) 22min AMRAP 400m Row 20 KB swings 24/16 8 Ring Dips 10 box jump overs Wednesday
A) 5x 2 Clean Pulls 5 x 5 High Hang Cleans
B) 12 min Time Cap 1-2-3-4-5-6-7-8-9-10 Reps of Dumbell Squats 22.5/15 Bar Facing Burpees … Then in remaining time … 1RM Clean
Thursday
A) E2MOM x 8 10 Deadlifts
B) 4 Rounds
3min on
2 min off AMRAP 10 Suitcase KB DL 32/24 7 TTB 10 Press Ups
Friday
A) Strict Press 10-8-8-5-5-5 2 weighted Pull Ups between sets
B) 8 Rounds 8 Power Snatch 50/35 30 Double Unders
