Monday
Ai) Max Height Box Jump
ii) EMOM x 3
1) 10 Hip Thrusts
2) 5 Nordics
3) 20 banded press Ups
4) 30s hollow hold
B) 16 min Partner AMRAP
300m Row
10 Power Snatch 40/30
15 Box Jumps 24/20
Tuesday
A) Strict Press 10-8-5 3 @ 75% 3 @ 80% 3+ @85%
5 x 5 side med ball throw in lunge stance between sets
B) Fight Gone Bad EMOM x 3 1) Wall-ball: 9/6 2) Sumo deadlift high-pull: 35/25 3) Box Jump: 24/20 4) Push-press: 35/25 5) Row Cals 6) Rest
Wednesday
A) Front Squats 10-8-5 3 @ 75% 3 @ 80% 3+ @85%
B) 150 DU buy-in
(4mins TC)
then 5 rounds 12 KB Deadlifts 9 KB Front Squats 6 KB Snatch
then 100 DU buy-out (3 inins TC)
Thursday
A) 8 x E2MOM 10 Deadlifts
B) 2 Rounds 1min on/1.5min off 1) Ski cals 2)max burpee 3) KB Swings 4) Row Cals
Friday
A) 3 x max reps Pull Ups
EMOM x 6 1) 30s left HS Hold 2) 30s right HS Holkd 3) 4 wall walks
EMOM x 6 1) 20 Shoulder taps 2) 30s HS pad off box
B) For Time
60 Wall Balls 50 PullUps 40 KB Swings 24/16 30 HSPU 20 ring dips
10 Devils Press 17.5/12.5
