Monday

Skill: Ring Muscle Ups

For Time:

5 Rounds

20 Calories

15 Burpeess

10 DB Push [email protected]/15kg

5 Ring Muscle Ups

Score = Time

Tuesday

Lifting every 3 minutes: 

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

Or

Snatch Technique Work 

For Time:

30-20-10

DB Alt [email protected]/15kg

Double Unders

Sit-Ups

Score = Time

After Class Extra:

5X4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

AMRAP 4

Row 30/20 Calories

ME Over Erg Burpees

Rest 6 minutes

AMRAP 14

21-18-15-12-9-6-3

DB [email protected]/15kg

Over Box Jumps@24/20″

Rest 6 minutes

AMRAP 4

Row 30/20 Calories

ME Over Erg Burpees

Score = Total Reps Over the 3 workouts

Thursday

Skill: Butterfly/Kipping C2B Pull-Up

RX – Butterfly/Kipping C2B Pull-Up

10 EMOM

Pick a rep range you can maintain for the 10 minutes

Or

Scale – Strict C2B/Pull-Up

10 EMOM

Pick a rep range you can maintain for the 10 minutes

For Quality:

10-1

Strict T2B

HSPUs

After Class Extra:

6X3 DB Bench Press@80%

(Rest 2/3 minutes between sets)

5X10 DB Row@go by feel

(Rest 2/3 minutes between sets)

Friday

AMRAP 12

Row 250m/200m

12 Wallballs@9/6kg

12 Slamballs@35/20lbs

Rest 8 minutes

AMRAP 12

20 DB Push [email protected]/15kg

10 Burpees Over Box@24/20″

20 Alt Step Out [email protected]/15kg

10 Burpees Over Box@24/20″

Saturday

Open Workout 

“16.2”