Monday 15
OH Squat
3-3-3-3-3
E3MO3M21
10 deadlift 60/40kg
10 OH Squat 60/40kg
Tuesday 16
EMOM7
3 ring dips
‘Elizabeth’
21-15-9
Cleans 60/40kg
Ring Dips
Wednesday 17
Bar Shoulder to Overhead
12-9-6-3-1
AMRAP12
10 cal air bike
10 DB STOH 20/15kg x2
10 T2B
*add 10 to each movement, each round
Thursday 18
‘Dirty 30′ for time:
30 Box Jumps 24″/20″
30 Jumping Pull Ups
30 KB Swing 16/12″
30 Walking Lunges
30 knees to elbow
30 push press 20/15kg
30 back extensions
30 wall balls 9/7kg
30 burpees
30 double unders/90 single unders
Friday 19
Ring Muscle Up Tekkers
AFAP
Cal row 12-12-12
HSPU 9-8-7
Ring MU 6-5-4
Rope climbs 3-2-1
*complete first round of all movements before continuing
Saturday 20
Coaches WOD
Sunday 21
REST DAY