Monday

For Time:

30-20-10

STOH@60/40kg

T2B

Score = Time

 

Rest 8minutes 

 

For Time:

10 Rounds

10 Down Ups

10 Air Squats

Score = Time

Tuesday

A.

Work up to a heavy 1 Clean + 1 hang Clean

 

B.

6X2 Clean + 2 hang Clean@90% Of weight achieved in A.

(Rest 2minutes between sets)

 

C.

5X3 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

12-9-6

Alt DB Snatch@30/22.5kg

Bar Muscle-Ups

Pistols (1rep = both legs)

Score = Time

 

Rest 10minutes 

 

For Time:

12-9-6

DB Thruster@30/22.5kg

Pull-Up

24-18-12

Score = Time

Thursday

8 Rounds

2 Minute Window:

250/200m Row

12 Over Erg Burpee

 

Rest 8minutes 

 

8 Rounds

2 Minute Window:

15/12 Calorie Assault Bike/Ski Erg

15 Wallballs@9/6kg

Friday

6X3 Bench Press@80%

(Rest 2minutes between sets)

 

For Quality

3 Rounds 

8 Strict Pull-up

12 Press-up

8 DB Strict Press

12 Bench Dips

 

For Quality

3 Rounds 

12 Hollow Rocks

24 Sit-ups

12 Strict T2B

Saturday

For Time:

21-15-9

Power [email protected]/30kg

Pull-up

Score = Time

 

Rest 10minutes

 

For Time:

10-10-10-10-10

Over Box Jumps@24/20″

L-Sit/Legless Rope Climb

5-4-3-2-1

Score = Time