Monday

For Time:

3 Rounds

10 Power Clean@70/50kg

15 Box Jumps@24/20″

20 Pull-Ups

Score = Time

Rest 10 Minutes 

For Time:

3 Rounds

8 Bar Muscle-Ups

24 Pistols

8 STOH@70/50kg

Score = Time

Tuesday

EMOM 10

1 Clean + 2 Hang Clean@65/75% of 1RM Clean

5X5 Clean Pull@100/110% of 1RM Clean

(Rest 2minutes between sets)

After Class Extra:

5X5 Front Squat@80%

(Rest 2minutes between sets)

Wednesday

In Pairs

2 Rounds

For Time:

50 Alt DB [email protected]/15kg

50 Over Erg Burpee

2K Row

Score = Time

Thursday

GET STRONG!

5×5 Strict Press@80%

(Rest 2minutes between sets)

5×5 Deadlift@70/80%

(Rest 2minutes between sets)

5×5 Front Squat@80%

(Rest 2minutes between sets)

Friday

EMOM 32

1 – 15/12 Calorie Assault Bike

2 – 15 Slamballs@35/20lbs

3 – 15 DB Push [email protected]/15kg

4 – 15 Russian KB Swings@32/24kg

Saturday

For Time:

10 T2B

10 Squat Clean@70/50kg

12 T2B

8 Squat Clean@80/60kg

14 T2B

6 Squat Clean@90/65kg

16 T2B

4 Squat Clean@100/70kg

18 T2B

2 Squat Clean@110/75kg

20 T2B

Score = Time