Monday
A) E2MOM x 10 5 Deadlifts
B) 4 RFT 25 KB Swings 24/16 25 Ab mat sit Ups 8 box Jumps 30/24 1 min rest Tuesday
A) E1.5MOM x 16 (24 mins) Odd) 1 Snatch Even 2, 6, 10 & 14) 5 hips to rings/ 6 kip swings Even 4, 8, 12 & 16) 2 MU/ 4 banded MU
B) 2 Rounds (12TC) 100 DU 20 OHS 52/36 100 DU 12 MU 100 DU 20 DB Snatch 22.5/15 100 DU 12 BMU
Wednesday
A) 22 mins 9 - 1 Bench Power cleans
B) 5 RFT Row 300m 10 Burpees 10 ring dips
Thursday
A) 8 x 6 Back Squats 30 secs HS hold between sets
B) 12 Min AMRAP 2 Strict HSPU 2 Box Step Ups 2 strict Pull Ups increase by 2 reps each round
Friday
A)i) 8 mins Max height box jumps
ii) EMOM x 10 odd) left TGU even) right TGU
B) EMOM x 5 1) 15/12 cal row 2) 15 press ups 3) 15 wall balls 4) 25 DU (40 secs)