Monday
A) On a rolling clock 0:00-15:00 5 RM Front Squat 15:00-25:00 BB complex 1 Squat Clean 1 Hang Squat Clean 1 Front Squat
B) 13 AMRAP 10 Cal Row 10 Wall Balls increase reps by 5 each round
Tuesday
A) E1.5MOM x 8 8 strict press
B) 25min TC 1 mile run 60 KB Swings 1K Row 30 strict HSPU 1K Ski
Wednesday
A) EMOM x 3 1) 10 Kip Swings 2) 5 muscle Ups off a box 3) 30 secs DU 4) 10 Straight ArmPVC Pull down in hollow 5) 3 BMU 6) 5 Thrusters
B) For Time (14min TC) A) 3 Rounds 12 Thrusters 43/35 50 DU
4 mins rest
B) 3 Rounds 12 thrusters 8 BMU
Thursday
A)i) Over-Unders Round a box 5 x 3
ii) DB Snatch technique
B) Open 17.1
10 DB Snatches 22.5/15 15 Burpee BJO 20 DB Snatches 22.5/15 15 Burpee BJO 30 DB Snatches 22.5/15 15 Burpee BJO 40 DB Snatches 22.5/15 15 Burpee BJO 50 DB Snatches 22.5/15 15 Burpee BJO
Friday
A)i) In Pairs 2 Rounds 20 med ball Russian twist throw left/right 20 med ball throw sit up 20 med ball Russian twist throw right/left 1:30 rest
ii) Tempo Deadlifts 5 x 5 3-0-1-1
B) 21-15-9 Cal Row Ring Dips Press Ups
Saturday
In teams of 4
A) 6mins
1RM Clean
1min Rest
B) FOR TIME: (18TC) 100 Snatch 50/35 100 C2B 75 Snatch 75 C2B 50 Snatch 50 C2B
