Monday 09
Kneeling SA KB Press
8-8-8-8-8ea
3 Rounds
100DU / 200SU
200m run (x10 lengths)
30cal bike
Tuesday 10
EMOM15
3 sumo deadlift 80/60kg
AMRAP10
3 burpee box jump-overs 24″/20″
3 conventional deadlifts 100/70kg
6 burpee box jump-overs
6 conventional deadlifts
9 burpee box-overs
9 conventional deadlifts
etc.
Wednesday 11
EMOM10
1 clean complex 40/25kg
1 hang clean + 1 power clean + 1 squat clean = 1rep
For time
50 wall balls 9/7kg
15 cleans 60/40kg
50 wall balls
10 cleans 80/60kg
50 wall balls
5 cleans 90/70kg
Thursday 12
OH squat
10-8-6-4-2-1
For time
400m row/ski
1min rest
800m row/ski
2min rest
1,200m row/ski
3min rest
1,600m row/ski
*30min time cap
Friday 13
Ring dips
5-5-5-5-5-5
10 rounds
Strict pull ups x 3
Battle ropes x 20
Side ball slams x20
Saturday 14
In pairs
AMRAP15
tyre flips 1 work/1 rest
*score = total tyre flips
In pairs
tabata 20sec work/10sec rest
4min synchronised wall balls
4min synchronised ring rows
4min synchronised walking lunges
4min synchronised push ups
Sunday 15
REST DAY