Monday 05
Push Jerk
10-7-5-3-1
For Time:
21-15-9
Front Squat @ 82.5/60kg
Ring Dips
Tuesday 06
Deadlift
5-5-5-5-5
EMOM21
Min1: 8 Deadlift 90/65kg
Min2: 15 Wall Ball 9/7kg
Min3: 10 Hang DB Snatch 22.5/15kg
Wednesday 07
Handstand Tekekers
5 Rounds For Time
5 HSPU
10 Burpees
15 Lengths Pinch Grip Plate Run
Thursday 08
Bear Complex
7-7-7-7-7
For Time
100 DU check in
50 Box Jumps
40 KB swings 24/16kg
30 Burpees
20 Wall Balls 9/7kg
10 C2B Pull Ups
100 DU Check out
Friday 09
Open WOD 18.3
Saturday 10
Muscle Up Tekkers
For Time
10-1 Ring Muscle Ups
*Complete following in between each round
20 KB swings 24/16kg
10 DB Thrusters 15/10kg
5 Deadlifts 120/80kg
Sunday 11
REST DAY