Monday 11
Hang Clean
8-8-8-8-8
AMRAP3 x4
3 Power Cleans 60/40kg
6 Push Ups
9 Air Squat
1min Rest
Tuesday 12
Rope Climb Tekkers
3rds for time:
800m row/ski
3 rope climbs
20 DB walking lunges 15/10kg x2
Wednesday 13
Push Press
10-10-10-10-10
In Pairs, for time:
100 Push Press 35/25kg
100 KB swing 24/16kg
100 Pull Ups
100 cal row/ski
*1 work, 1 rest – split reps/cals evenly
Thursday 14
Back Squat
3-3-3-3-3
Tabata:
- Back squat 40/20kg
- Box jumps 24″/20″
- BB lunges 40/20kg
- Hollow Hold
Friday 15
Muscle Up Tekkers
EMOM20:
Min 1 – 3 muscle ups
Min 2 – 5 lengths farmers carry 32/20kg
Min 3 – 10 handstand push ups
Min 4 – 15 wall balls 9/7kg
Saturday 16
Coaches WOD
Sunday 17
REST DAY