Monday
A)
EMOM 8mins
5-10 kip swings
or
3-8 kipping pu/ctb
B)
EMOM 12
1- 300m/275m ski or row – 225m run
2- 10 to 30 sec hollow hold/rocks
Tuesday
A)
5 sets x 5 reps Hang power snatch
B)
12 min AMRAP
10 OHS/Front Squats
10 Box jumps
10 burpees
Wednesday
A)
7-5-5-3-3 Push Press
B)
5 Rounds for time:
30/21 Kcals
10 DB Push press each side
Thursday
Every 3min 30secs x 7 rounds
50 Double Unders
15 Wall Balls
15 DB Snatch
Friday
A) 5 sets x 3 reps Front squats
heavier than last week
B) For Time:
27-21-15-9
Power Cleans
20/16 kcals after each round
Saturday
3min on 1min off
25/18 kcals
10 burpee box jumps
remaining time max hang DB CnJ
Sunday
Every 3 minutes x 10 rounds
Run 400m
Row – 500m/400m
Ski 500m/400m
2min cap
