Monday
A) 5 super sets
5 Front Rack BB Lunges (ES)
5 strict HSPU
B) 18 min TC 4 RFT 15 Thrusters 15 C2B Pull Ups 15 Burpee Bar Jump Overs
Tuesday
A) 5 x 6 Nordics (partner) 5 x 8 BB BOR
B) E2MOM x 5 100m Row
Rest 3 minutes
E2MOM x 5 100m Row
Wednesday
A) EMOM x 3 1) 8 Pull-Ups 2) 5 C2B Pull-Ups 3) 5 Pistol Squats es 4) 4-8 HSPU 5) 3 BMU 6) rest
B) 7 min Amrap 3 Bar Muscle Ups 10 OH Squat 43/30
Thursday
A) E3MOM x 8 sets Building weight each round Cannot let go of bar until completed the jerk 3 Deadlift 2 Hang Clean 1 Jerk
B) 12 min AMRAP 12 Deadlifts 100/70 10 Burpee Box Jumps 24/20 8 HSPU
Friday
A) 5 Rounds for Quality
10 Parellette tuck through 12 side plank rotations (left) 12 side plank rotations (right) max ring support hold
B) 4 x EMOM 1) 15 wall Balls 9/6 2) 150m row 3) 10 KB Snatch 24/16 ea 4) 30 Double Unders 5) 20 ab mat sit Ups
