Thursday
A)i) E2.5MOM
6 x 8 Lunges Es (both weights if possible)
ii) E2MOM
4 x 5 Goblet Squats
3-2-1-0
B) E3MOM x 5
20 KB Swings
15 Goblet Squats
10 KB Cleans (5Es)
Friday
A) Frog stand practice
5 x E1.5MOM
4 Frog to Plank (HSPU Kipping drills)
B) 6 x 5 DB Z-Press
C) 9 AMRAP
8 Pike Push Ups
20 Alt V-sits
10 Burpees
Saturday
A) 5 x 8 press ups at tempo
3-1-1-0
B) 4 x 3 KB Windmills Es (or 8 without weight)
C) Partner WOD (in pairs)
100 DB Snatch (10 reps each)
100 DU (25 reps each)
100 Press Ups (5 reps each)
100 DU (25 reps each)
140 KB Swings (10 reps Each)
100 DU (25 reps each)
200 Air Squats (25 reps each)
100 DU (25 reps each)
