Monday 12
Thrusters
10-7-5-3-1-1
AMRAP12:
12 Box Jumps 24″/20″
6 Thrusters 42.5/30kg
6 bar-facing burpees
Tuesday 13
For time:
30 overhead walking lunges 20/15kg plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Wednesday 14
Deadlift
10-7-5-3-1-1
1/2 ‘Bradshaw’
5 Rounds for time
3 HSPU
6 Deadlift 102.5kg/70kg
12 Pull ups
24 DU
Thursday 15
Squat Snatch
2-2-2-2-2-2
4 Rounds For Time:
21 Wall balls 9kg/7kg
15 TTB
9 Snatches 52.5kg/37.5kg
Friday 16
15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 42.5/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds in the 3 minutes
Saturday 17
Skin-the-Cat Tekkers
AMRAP20
20 KB swings 24/20kg
30 DUs
15 sit ups
10 ring dips
Sunday 18
REST DAY