Monday
A) 4 x 5 weighted dips
B) Back Squats E3MOM
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
5+ @ 80%
C) For Time
2-4-6-8-10-8-6-4-2
Box Step Overs 22.5/15
Box Jumps
Ring Dips
Tuesday
A) 5 Rnds
Strict C2B/PU @ 60%
5 Kipping C2B/PU
B) 4 Rnds
8 Bent Over Row
6 Sigle Leg DL Es
C) 5 RFT
25 KB Swings 24/16
10 Pull-Ups
5 Toes-To-Bar
1 min Rest
Wednesday
A) Strict Press E3MOM
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
5+ @ 80%
B) 60 Hang Clean & Jerk50/35
*any break
10 Burpee Box Jump Overs
Thursday
A) DU/SU EMOM x 11 (minute 6 is a rest other 10 are working)
@15% Max in 5 Mins
B) 5 Rnds
5 DB Lunges Es
5 Step-downs Es C) E3MOM x 5
50 DU (or 1min)
16 DB Lunge (1 OH 1 FR) 22.5/15
Friday
A) EMOM x 10
35% Strict HSPU
B) 10 Mins Build to 2 TnG Power Cleans
C) For Time (16 TC)
750m Row Buy In
Then
5 Rnds
8 HSPU
10 Power Cleans 60/45
Then 750m Buy Out
Saturday
A) 4 x 10 Banded press Ups
B) Partners switch every 2 minutes to complete:
20 RFT
20 press ups
20 Hang Snatch 22.5/15
20 Squat Jumps
