Monday

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

Rest 6 minutes 

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

Rest 6 minutes 

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

Score = Lowest Scoring Round

Tuesday

EMOM 10

3 Squat Cleans@70/80% of 1RM Clean

4×10 Deadlift@50/60% of 1RM Deadlift

(Rest 2minutes between sets)

4×12 DB Shrug

(Rest 2minutes between sets)

Wednesday

For Time:

21-15-12-9-6-3

Calorie Row

Over Erg Burpee

Rest 15 minutes 

For Time:

3-6-9-12-15-21

Over Erg Burpee

Calorie Row

Score = Combined Time 

Thursday

Skill: Ring Muscle Up

or

A. 1 Max Set of Ring Muscle-Ups

B. 5 sets @50% of Reps Achieved in A.

5 Rounds

14 Press-Ups

12 Strict HSPU’s

10 Strict T2B

Friday

For Time:

3 Rounds

12 Burpees

48 Double-Unders

12 Hang Clean@60/40kg

24 Pull-Ups

Score = Time

Saturday

7 AMRAP

2,4,6,8,10……….

Power Snatch@60/40kg

Bar Muscle-Ups

2,4,6,8,10……….

Score = Reps

Rest 10 minutes 

7 AMRAP

2,4,6,8,10……….

DB Push [email protected]/15kg

Pistol (Both Legs = 1Rep)

Score = Reps