Monday 09
800m row
80 DB GTOH 22.5/15kg
400m row
40 KB Swings 32/24kg
200m row
20 Wall Balls 9/7kg
100m row
10 Ring Dips
*25min TC
Tuesday 10
Squat Snatch
2 – 2 – 2 – 2 – 2 – 2
AMRAP12
9 Power Snatch 40/30kg
12 AB Mat Sit Ups
15 Box Jumps 24/20″
Wednesday 11
EMOM10
2 Muscle ups
FT
1 Round
30 Wall Balls 9/7kg
20 OHS 40/30kg
3 min rest
1 Round
30 Wall Balls 9/7kg
20 OHS 30/20kg
3 min rest
1 Round
30 Wall Balls 9/7kg
20 OHS 20/15kg
Thursday 12
Deadlift
10 – 7 – 5 – 3 – 3 – 3
FT
21 – 18 – 15 – 12 – 9 – 6 – 3
Pull Ups
Cal Row
*15min TC
Friday 13
Clean & Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
AMRAP20
50 DU
20 SADB C&J 22.5/15kg
12 V Ups
Saturday 14
Back Squat
8 – 8 – 8 – 8 – 8
5 Rounds
12 Thrusters 42.5/30kg
12 Bar Facing Burpees
Sunday 15
REST DAY