Monday

30 EMOM

1 – 15/12 Calorie Row

2 – 12 Down-ups

3 – 12 [email protected]/20lbs

4 – 12 Pull-ups

5 – 12 DB Push [email protected]/15kg

6 – 15/12 Calorie Assault Bike

Tuesday

European Championships

“17.1”

Wednesday

For Time:

5 Rounds

20 Calorie Row

15 Burpees

10 DB Push [email protected]/15kg

5 Bar Muscle-ups

Score = Time

Thursday

Snatch [email protected]/85%

(Rest 30/90seconds between sets)

6X2 Back [email protected]%

(Rest 2minutes between sets)

For Time:

120 Double-unders

100 [email protected]/6kg

120 Double-unders

Friday

Bench Press  5-5-3-3-2-2-1

(Rest 2minutes between sets)

Single Arm DB Row 4X8

(Rest 2minutes between sets)

For Quality:

3 Rounds

10 Strict T2B

20 Press-ups

10 Strict HSPU’s

20 Sit-ups

Saturday

10-9-8-7-6-5-4-3-2-1

Power [email protected]/40kg

Double-unders

30-30-30-30-30-30-30-30-30-30

(Rest 10minutes)

10-9-8-7-6-5-4-3-2-1

Hang Power [email protected]/40kg

Over Bar Burpees

6-6-6-6-6-6-6-6-6-6