Monday
A) EMOM x 4 1) 8 Strict HSPU 2) 3 Single leg squats Es 3) 4 wall walks 4) 8 front squats (2 sec pause in bottom) 5) rest
B) 5 RFT (20 TC) 250m Row 10 DB Squats 22.5/15 10 HSPU Rest 1:30 between rounds
Tuesday
A) E2MOM x 6 1) 5 Deadlift with 2 sec pause at knee - reset at bottom of each lift 2) 3 Box jumps at highest box possible
B) 150 KB Swings any break 30 DU 8 Burpees
Wednesday
A) Ring Muscle Ups 3 x 5 False Grip Pull Ups (Ring pulls to sternum) 3 x 8 Kip Swings (rings)
E4MOM x 4 5 MU 4 DB Thruster
B) 9 min AMRAP 3 MU (5 pullups, 10 press Ups) 7 clusters 50/35
Thursday
A) EMOM x 10 2 hang squat snatch
4 x 8 OHS
B) E4MOM x 5 10 Power Snatch 43/29 10 box Jumps 24/20 20/15 Cal Row
Friday
A) TGU 10 x 1 ES
B) EMOM x 2 1) 10/7 Cal AB 2) 25 Air Squats 3) 10 DB Cleans 22.5/15 4) 14 Burpees 5) 14 DB Lunges 22.5/15 6) 8 STOH 22.5/15 7) 15/12 Cal Row 8) 20 KB Swings 9) 20 Press Ups 10) 12/9 Cal Ski 11) 18 DB DL 22.5/15 12) 10 Ring Dips
