Monday 02
Closed
Bank Holiday
Tuesday 03
Strict Pull Ups
5-5-5-5-5-amap
5mins to complete 2 Rounds
2 Rope Climbs
9 Burpee Box Jump Overs
Then
5mins to complete 2 Rounds
3 Rope Climbs
12 Burpee Box Jump Overs
*keep adding 1 rep to the rope climbs and 3 to the burpee box jump overs every 5 mins until you can no longer complete the rounds within the time.
Wednesday 04
Deadlift
10 – 7 – 5 – 3 – 1
*build to 1RM
5 Rounds For Time
DB Deadlift 12
DB Hang Clean 9
DB STOH 6
@ 22.5/15kg
Thursday 05
EMOM10
20 Handstand Hip Taps
AMRAP20
6 Ring Dips
12 Wall Balls 9/7kg
50 Double Unders
Friday 06
OHS
10 – 10 – 10 – 10 – back off set amap
AMRAP15
15 cal Row
20 KB Swings 32/24kg
10 TTB
Saturday 07
3 Rounds For Time
21 Cal Row
15 Sit Ups
9 HSPU
*5 min Rest
2 Rounds For Time
15 Cal Air Bike
12 Thrusters 52.5/35kg
9 CTB Pull Ups
*5 min Rest
1 Round For Time
9 Deadlift 140/100kg
6 Ring/Bar Muscle Ups
3 Cleans 100/70kg
Sunday 08
REST DAY