Monday

For Time:

50 Calorie Row

40 Pull-Ups

30 STOH@60/40kg

20 Pistols (1 rep = both legs)

10 Ring Muscle Ups

Score = Time

Tuesday

6X1 Clean + 2 Hang Clean@70/80% of 1RM Clean 

(Rest 2 minutes between sets)

5×5 Clean Pull@100/110% of 1RM Clean

(Rest 2 minutes between sets)

After Class Extra:

6×3 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

Rest 8 minutes

AMRAP 12

12 [email protected]/30kg

8 Over Bar Burpee

24 Double Unders

Score = Reps

Rest 8 minutes

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

Thursday

A. 1 Max set of Strict HSPU

B. 4 sets at 50% of the reps achieved in part A

(Rest 2 minutes between sets)

Super Set

6×12 DB Bench Press

6×12 DB Single Arm Row

(Rest 30/90seconds minutes between sets)

4 Rounds

10 Hollow Rocks

10 V-Ups

10 Knee Tuck

10 Second Hollow Hold

Rest 90 seconds between rounds

Friday

AMRAP 8

2,4,6,8,10,12…….

GTOH@70/50kg

Bar Muscle Ups

Score = Reps

Rest 12 minutes

AMRAP 8

2,4,6,8,10,12…….

DB [email protected]/15kg

Box Jumps@24/20″

Score = Reps

Saturday

“13.1”