Monday

For Time:

3 Rounds

10 Power [email protected]/50kg

15 Box [email protected]/20″

20 Pull-Ups

Score = Time

Rest 10 Minutes 

For Time:

3 Rounds

8 Bar Muscle-Ups

24 Pistols

8 [email protected]/50kg

Score = Time

Tuesday

EMOM 10

1 Clean + 2 Hang [email protected]/75% of 1RM Clean

5X5 Clean [email protected]/110% of 1RM Clean

(Rest 2minutes between sets)

After Class Extra:

5X5 Front [email protected]%

(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 [email protected]%

(Rest 2minutes between sets)

5×5 [email protected]/80%

(Rest 2minutes between sets)

5×5 Front [email protected]%

(Rest 2minutes between sets)

Friday

EMOM 32

1 – 15/12 Calorie Assault Bike

2 – 15 [email protected]/20lbs

3 – 15 DB Push [email protected]/15kg

4 – 15 Russian KB [email protected]/24kg

Saturday

For Time:

10 T2B

10 Squat [email protected]/50kg

12 T2B

8 Squat [email protected]/60kg

14 T2B

6 Squat [email protected]/65kg

16 T2B

4 Squat [email protected]/70kg

18 T2B

2 Squat [email protected]/75kg

20 T2B

Score = Time