Monday

5 Rounds

15 KB [email protected]/24kg

10 Burpees

5 Ring Muscle Ups

Score = Time

 

Rest 10 minutes 

 

5 Rounds

12 Pistols (1rep = both legs)

6 Strict HSPU

3 L-Sit/Legless Rope Climb

Score = Time

Tuesday

Clean Singles

3×[email protected]%

3×[email protected]%

2×[email protected]%

2×[email protected]%

(Rest 90 seconds between sets)

 

4×8 Clean Grip [email protected]% of 1RM Clean

(Rest 2 minutes between sets)

 

After Class Extra:

5X4 Front [email protected]%

(Rest 2 minutes between sets)

Wednesday

For Time:

3 Rounds

12 [email protected]/40kg

14 Front Rack [email protected]/40kg

16 T2B

Score = Time

 

Rest 10 minutes 

 

AMRAP 8

3,6,9,12,15…….

Hang Squat [email protected]/40kg

Bar Muscle Ups

Score = Reps

Thursday

Super Set

A.1 5X8 Bench [email protected]/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

 

For Quality:

4 Rounds

24 Press Ups

12 Pull Ups

12 Strict KB Shoulder Press

24 Sit Ups

Friday

For Time:

12 Power Clean & Push [email protected]/40kg

10 Power Clean & Push [email protected]/50kg

8 Power Clean & Push [email protected]/60kg

6 Power Clean & Push [email protected]/65kg

4 Power Clean & Push [email protected]/70kg

2 Power Clean & Push [email protected]/75kg

Score = Time

 

5X5 Front [email protected]%

(Rest 2 minutes between sets)

 

After Class Extra:

4×10 Clean Grip [email protected]/70% of 1RM

(Rest 2 minutes between sets)

Saturday

For Time:

21-18-15-9-6-3

DB [email protected]/15kg

Burpees

Score = Time

 

Rest 10 minutes 

 

For Time:

21-18-15-9-6-3

KB [email protected]/24kg

Over Box [email protected]/20″

Score = Time