Monday
A) 16EMOM
1) 8 HSPU/Pike Push Ups
2) 8 DB Clean & Jerk
3) 30 sec DB OH Hold
4) 5 Strict Pull Ups
B) 5E3MOM
200m Run
15 DB Push Press (2 x 22.5/15)
Tuesday
A) 4E4MOM
10 KB (x2) DL
3 KB (x2) Squat Clean
3 KB (x2) Front Squat
6 KB (x2) Reverse Lunge
B) 3 RFT (15TC)
20 KB Swings (1 x 24/16)
10 Burpees
10 KB Squat Cleans (x2)
10 Burpees
5 KB Snatch (x2)
10 Burpees
Wednesday
A) 32min AMRAP
50 DU
16 DB Deadlifts 2 x 22.5/15
16 alt DB Snatch 1 x 22.5/15
16 Press Ups
10 Pull Ups
400m Run
Thursday
A) 5 x 8 DB Lungesters
B) 30-25-20
DB Thrusters 1 x 22.5/15
DB Lunges 1 x 22.5/15
Friday
A) E3MOM x 5
16 Seesaw Row
6 Bicep Curls Es
B) 15 AMRAP
8 Devils Press 1 x 22.5/15
30 DU
20 DB Clean
30 DU
Saturday
A) 35 mins Partner AMRAP
100 DB Snatch
100 DU
100 Press Ups
100 DU
100 KB Swings
100 DU
200 Air Squats
100 DU
