Monday

3 Rounds

For Time:

32 DB [email protected]/15kg

16 Pull-ups

32 Burpees

Score = Time

 

In Pairs

For Time:

Calorie Row

25-20-15-10-10-15-20-25

(can only change after each segment completed)

Score = Time

Tuesday

6X1 Snatch + 2 Hang Snatch

(Rest 2minutes between sets)

 

AMRAP 12

30-20-10

Alt KB [email protected]/16kg

Double Unders

[email protected]/6kg

Score = Reps

 

Extra Credit:

5X5 Back [email protected]/80%

(Rest 2minutes between sets)

Wednesday

For Time:

21-15-9

[email protected]/35

Over Bar Burpee

T2B

Score = Time

 

Rest 10minutes 

 

Run 5x400m

(Rest 2minutes between attempts)

If you’re feeling strong take a Sandbag, Slamball a friend or any other odd object you fancy transporting!

Thursday

6X5 TNG Power Clean + Push [email protected]/80% of 1RM Power Clean + Push Jerk

(Rest 2minutes between sets)

 

5X5 Strict [email protected]%

(Rest 2minutes between sets)

 

Extra Credit:

5X12 FR Alt Reverse Lunge

(Rest 2minutes between sets)

Friday

Bar Muscle-ups 10 EMOM Pick a rep range you can maintain for 10minutes. Work on efficiency of the moment, getting higher, pulling less!

 

6X3 Bench [email protected]%

(Rest 2minutes between sets)

 

5X8 Strict Pull-up

2seconds up

2seconds hold chin above bar

2seconds down

(Rest 2minutes between sets)

 

10-1

Strict T2B

Strict HSPUs

Saturday

For Time:

10-1

Hang Power [email protected]/50kg

[email protected]/9kg

Score = Time

 

Rest 8minutes

 

For Time:

10-1

HSPU

C2B

Score = Time

 

Rest 8minutes

 

For Time:

10-1

Pistol (both legs = 1rep)

Burpee

Score = Time