Monday

For Time:

50 Calorie Row

40 STOH@60/40kg

30 T2B

20 Over Box Burpee

10 Ring Muscle-ups

Score = Time

Tuesday

Work up to a heavy 1RM Back Squat:

 

5X3 Hang Snatch@80/90% of 1RM Snatch

(Rest 2minutes between sets)

 

5X5 Snatch Grip Deadlift@100% of 1RM Snatch

(Rest 2minutes between sets)

Wednesday

8 AMRAP

6 Strict HSPUs

12 Pistols

14 Pull-ups

Score = Reps

 

Rest 6minutes

 

6 AMRAP

 

2,4,6,8,10,12………

GTOH@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 4minutes

 

4 AMRAP

75 Wallballs@9/6kg

ME Double-unders

Score = Double-unders

Thursday

Work up to a heavy 1RM Bench Press:

 

Super Set:

A.1 5X6 Bench Press@75%

A.2 5X6 Weighted Strict Pull-up

(Rest 30/90seconds between sets)

 

Super Set:

A.1 5X8 DB Hammer Curl

A.2 5X15 Banded Tricep Push-down

(Rest 30/90seconds between sets)

 

Extra Credit:

2 Rounds

40 Sit-ups

20 Russian twists with a plate

10 Hanging Leg Raises

Friday

A.

AMRAP 4

21-15-9

Power Clean@50/35kg

Pull-up

 

Rest 4minutes

 

B.

AMRAP 6 

15-12-9

Power Clean@60/40kg

C2B Pull-up

Score = Total Reps from A and B

 

Rest 6minutes

 

C.

For Time:

9-6-3

Power Clean@70/50kg

Bar Muscle-up

Score = Time8i

Saturday

For Time and Weight lifted:

In pairs

Row 2k

60 Power Snatch@pick a set weight

Row 2k

Score = Part A Overall Time 

Score = Part B Weight Lifted