Monday
Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Tuesday
Build to a Heavy Set
1 Hang Squat Snatch + 1 Squat Snatch
+
3 sets @ 90% of Heavy
For time:
21 squat snatches @ 50% of 1RM
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Wednesday
In Teams of 3:
30 Minute Max Cal AirBike/rower
P1 on Bike/rower
P2 Rest
P3 Completes:
10 Plate GTOH
10 Plate Overhead Walking Lunges
10 Burpees to Plate
10 Plate Overhead Walking Lunges
*Swap working Partner after each completed round
Thursday
3 Round Super Set
6 Push Press @ 70%
90s Rest
12 Single Arm Box Supported Row (per arm)
90s Rest
12 Minute EMOM (Work 40:20 Rest)
1 - 10 Press Ups + Max DUs
2 - 10 KB Swings (32/24kg) + Max DUs
Friday
Partner 'BULL'
2 Rounds:
200 Double Unders
50 Overhead Squats (60/40kg)
50 Pull Ups
120/90 Cal Assault Bike
5 x 4 Progressive
Ascending weight throughout sets
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
4 x 6 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
5 x 2 Min Rounds (2 Minute Rest between Rounds)
10 Thrusters (42.5/30kg)
20/15 Calorie Row
AMRAP Thrusters