Monday
A) 3 Rounds (25%) Strict TTB 5-10 Kipping TTB 10/7 cal ski sprint 2 mins Rest
B) Wave Back Squat 3 sets increasing weight on each set if possible 3 @ 80% 10 @ 65%
C) EMOM x 20mins 1) 50 DU 2) 5 squat Cleans 61/45 3)12 Burpee Bar Jumpover 4) 12/9 Cal Assault Bike 5) 10 TTB
Tuesday
A) 3 Rounds (30% max) Strict Ring Dips 5-10 Ring Dips8 plyo press ups 6 down ups 2 mins rest
B) 5RM Strict Press
C) For Time 30 Cal Row 10 Man Makers 22.5/15 10 HSPU 25 Cal Row 8 Man Makers 8 HSPU 20 Cal Row 6 Man Makers 6 HSPU 15 Cal Row 4 Man Makers 4 HSPU
Wednesday
A) 3 x Superset (8mins)
10 BB Bent Over Row 10 BB RDL B) 4 x 5 weighted Chin Ups (8mins)
C) 4 AMRAP 10 KB Swings 10/7 Cal Ski 4 min rest 4 AMRAP 3 MU 10/7 Cal Row 4 Min Rest 4 AMRAP 10/7 Cal Assault Bike 10 HPC 50/35
D*) Core finisher if Time Side Plank rotations 100 Each side (split as you want) (8mins)
Thursday
A) 3 Rounds (25% max) Strict HSPU (15% 5 min max) Kipping HSPU 14 reverse lunge wall balls 12/9 2 mins rest
B) Every 40 secs x 20 1 Squat Snatch @60% C) E2MOM x 4
Odd) 15/12 Cal Row 8 Thruster 50/35 Max Box Jump Overs
Even) Rest
Friday
A) 3 Rounds 20 leg lifts in pike 20 V-sits 30 Sec Hollow Hold 2 mins rest
B) 4 Rounds 10 Banded Face Pulls 10 Palov Press Es 10 Scap Press Ups 5 WYT Drills
C) 3 Rounds 800m Run 10 KB DL 32/24 2 Full Length Farmer Carries 15 Russian KB Swings 32/24
Saturday
A) In Pairs
12 Min AMRAP YGIG 5 Pull Ups 10 Press Ups 15 Squats 3 Mins Rest 12 min AMRAP 600m Row 30 OHS 45/30 3 min Rest 12 Min 30 Wall Balls 30 Press Ups 30 medicine ball Russian Twists
