Monday
Deadlift
4 x 8 @ 31X1
10 Rounds
10 Alt. DB Snatch (22.5/15kg)
5 Burpees Over DB
Tuesday
10 Sets
1 Power Clean + 1 Hang Squat Clean @ 65-70%
In Pairs:
10 Rounds (YGIG)
12 Cal Row
12 Thrusters @ 40/30kg
P1 does rd 1, P2 does rd 2 etc
Wednesday
In 3's
30 Min AMRAP
21-18-15-12-9-6-3
Wall Balls
KB Swings
Sit Ups
Max Cals Bike after completed, in remaining time.
Follow the leader style, ALL 3 people start on different stations, rotate and complete 21 reps of each movement each before progressing through 18's-15's....etc
Thursday
16 Min EMOM
1 - 1 Rope Climb
2 - Accumulate 15-30s Ring Support Hold
3 - 5-10 Free Standing HS Kick Ups (w/hold)
4 - Rest
12 Min AMRAP
3 Hang Power Snatch (50/35kg)
6 Overhead Squats
9 Pull Ups
12 Press Ups
Friday
Single Arm KB/DB Thrusters
4 x 10 per Arm
60s rest between arms
10 Min AMRAP
1000m Ski
10 x 15m Walking Lunges
*Max Burpees to 6'' Target in remaining time
Saturday
Team WOD "Partner 'Helton'
3 Rounds for Time:
800m Run
30 DB Squat Cleans (2 x 22.5/15kg)
30 Synchro Burpees
*Run together - share the cleans - burpees are synchro
Sunday
Overhead Squat
5 x 3 @ 85%
Every 3:00 x 5 Rounds
12/10 Cal Ski
12 Wall Balls
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