Monday

8 AMRAP

500m Row

12 Burpees

12 KB [email protected]/16kg

Score = Reps

(Rest 5minutes)

8 AMRAP

50 Double-Unders

12 Over Box [email protected]/20″

12 [email protected]/6kg

Score = Reps

Tuesday

European Championships

“17.3”

Wednesday

For Time:

21-15-9

Pistols

T2B

Score = Time

Rest 10minutes

For Time:

21-15-9

HSPU’s

Box [email protected]/20″

Score = Time

Thursday

A.1 5X8 Bench [email protected]/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

For Quality:

5 Rounds

12 Press Ups

8 Pull Ups

6 Strict  T2B

2 Wall Walks

Friday

For Time:

2 Rounds

Row 250/200m

24 KB [email protected]/16kg

12 Burpees

Row 250/200m

Rest 10minutes

For Time:

2 Rounds

15/12 Calorie Assault Bike

15 KB Push [email protected]/16kg

15 [email protected]/20lbs

Saturday

20 Minutes to work up to a Heavy Clean

For Time:

70 Power [email protected]/50kg

Starting with and every 2minutes complete 10 Front [email protected]/50kg

NO! You can’t count the first clean of the first set of front squats but you can thereafter!

After Class Extra:

5X5 Clean Grip [email protected]% OF A.1

(Rest 2minutes between sets)