Monday 02
DB Press
5-5-5-5-5
EMOM35
min1 – 18DB push press 22.5/15kg
min2 – 18 box jumps 24/20kg
min3 – max DB snatch 22.5/15kg
min4 – rest
Tuesday 03
Squats
5-5-5-5-5 @77.5%
5 rounds
DU/SU 50/100
Bear crawl 1 length
TGU x4
Wednesday 04
EMOM20
Max weighted sled run
1 person work for full 1min
AMRAP20
3 pull ups
3 air squats
3 push ups
*add 3 each round
Thursday 05
Conventional deadlifit
5-5-5-5-5
For time @ 40/30kg
20 Thrusters
20 Sumo DL high pulls
20 OH squats
20 Push jerk
20 Front squats
*EMOM 5 burpees
Friday 06
Shoulder press
5-5-5-5-5 @77.5
Max effort suicide sprints
6 x 1
*5 lengths = 1 rep
2-3min rest between sprints
Saturday 07
Pull up work
Pairs AMRAP35
30 cal ski/row
30 DB walking lunges 25/17.5kg
*split as you like but evenly
Sunday 08
REST DAY