Monday

A. Strength
E3MOM 5×2 Front [email protected]%

B. Conditioning
EMOM 16
1 – 3 Squat Clean + 2 Hang Squat [email protected]%
2 – 50 Double Unders

Tuesday

A. Strength
6 x [email protected]% of Strict Press
3 Strict Press
2 Push Press
1 Push Jerk

B. Conditioning
For Time:
30-20-10-10-20-30
HR Press Ups
Push [email protected]/30kg
T2B
Score = Time

Wednesday

A. Gymnastic Strength
EMOM 15
1 – 50% of Max Strict Pull-Ups
2 – 50% of Max Strict HSPUs
3 – Rest

B. Conditioning
For Time:
In Pairs
3 Rounds
800m Run
40 Front [email protected]/60kg
30 Synchronised Bar Facing Burpees
Score = Time

Thursday

A. Strength

E3MOM 3×3 [email protected]%

B. Conditioning
EMOM 12
1 – 20 Russian [email protected]/24kg
2 – 10 High Box [email protected]/24”

Friday

A. Weightlifting
10-8-5-4-2
TNG Squat [email protected] weight
(Rest 2 minutes after each set)

10-8-5-4-2
TNG Power [email protected] weight
(Rest 2 minutes after each set)

B. Strength
E4MOM 5×4 Back [email protected]%

Saturday

For Time:
In Teams of 3
100-75-50-25
[email protected]/40kg
Over Bar Burpees
Score = Time

Sunday

A. Strength

E3MOM 4×8 Bench [email protected]/70%

AMRAP 20
200m Run
10 DB Devils [email protected]/15kg (R-Arm)
10 Press Ups
10 Pull Ups
10 DB Devils [email protected]/15kg (L Arm)
Score = Reps

Conditioning

MONDAY/TUESDAY
AMRAP 12
In Pairs alternating movements
12 Calorie Row
6 Devils [email protected]/15kg

Rest 8minutes

AMRAP 12
In Pairs alternating movements
200m Run
10 Burpees

WEDNESDAY/THURSDAY
50-40-30-20-10
[email protected]/6kg
100-80-60-40-20
Double Unders
10-20-30-40-50
Sit Ups

FRIDAY
EMOM 30
0-2 Run 200m +ME Burpee Over [email protected]/20”
2-4 Row 250/200m + ME DB Push [email protected]/15kg
0-6 Rest