Monday
A)
EMOM 10mins
5-10 kip swings
or
3-8 kipping Pull ups or chest to bar pull ups
Every 3 mins x 5 rounds
20/15 kcals
14 burpees
Tuesday
A) 10 min establish 5RM Deadlift
B)
18-15-12-9-6-3
Deadlift
15/12 kcals after each round
Wednesday
A)
Strict HSPU
4 sets x 3-8 reps
or 4 sets of 8-10 on box pike press ups
B)
12min AMRAP
10 Press Ups
15 Strict Press
20 Hanging knee raises
Thursday
A)
EMOM 8 mins
3 hang power snatch
B)
AMRAP 10mins
8 hang muscle snatch
16 alternating DB step ups
Friday
For Time
2km/1.6km ski/row or 1,600m run
into 3 rounds of
30 Wall balls
60 Double Unders
Into
1km/800m ski/row or 800m run
Saturday
In Pairs
5 Rounds each
14 DB Snatch
7 burpees Over the DB
100/80 kcals
5 Rounds each
14 Db Snatch
7 burpees O DB
remaining time max kcals
Sunday
Every 3 minutes x 5
Run 400m
Row – 500m/400m
Ski 500m/400m
2min cap
into
Every 10 minutes x 2
Run 1,600m
Row – 2000m/1600m
Ski 2000m/1600m
