Monday

15-12-9

Power [email protected]/50kg

Front [email protected]/50kg

(Rest 10minutes)

15-12-9

STOH

Double-unders

50-50-50

Tuesday

European Championships

“17.2”

Wednesday

For Time:

5 Rounds

250/200m Row

6 [email protected]/40kg

24 [email protected]/6kg

Score = Time

Thursday

PART A

20 Minutes

Work up to heavy

1 Clean + 1 Hang Clean

PART B

12 EMOM

1 – 2 Clean + 2 Hang [email protected]% of weight achieved in Part A

2 – 10 Over Bar Burpee

Front Squat [email protected]%

(Rest 2minutes between sets)

Friday

BB Strict Press [email protected]%

(Rest 2minutes between sets)

Strict Pull-up 5X8

(Rest 2minutes between sets)

DB Bench Press 5X8

(Rest 2minutes between sets)

3 Rounds

Hollow Hold 45seconds

15seconds rest

Superman Hold 45seconds

Extra Credit:

10minute ME calories on Assault Bike

Saturday

5 Rounds

10 Power [email protected]/40kg

10 Over Box [email protected]/20″

(Rest 10minutes)

4 Rounds

8 Power [email protected]/40kg

8 C2B Pull-ups

(Rest 10minutes)

3 Rounds

6 [email protected]/40kg

6 Over Bar Burpee