Monday 16
‘Chelsea’
EMOM30:
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday 17
Handstand Walk Tekkers
AMRAP15:
5 HSPU
20 Pistol Squats
2 length Bear Crawls
*Add 2 length bear crawls per round
Wednesday 18
Push Press
3-3-3-3-3
AMRAP15:
20 T2B
10 DB STOH 22.5/15kg
20 DB Walking Lunges 22.5/15kg
Thursday 19
EMOM10:
In pairs, Max Tyre Flips
*You go, I go
AMRAP20:
10 cal Row
20 Slam Ball Over-the-Shoulder 12/9kg
30 KB Swings 24/20kg
Friday 20
OH Squat
3-3-3-3-3
5rounds for time of:
400m Row/Ski
15 OH Squats 42.5kg/30kg
Saturday 21
For Time:
100 DU
90 Ab Mat Sit Ups
80 Power Snatch 42.5/30kg
70 KB Swings 20/16kg
60 Box Jumps 24/20″
50 DU
40 Power Cleans 42.5/30kg
30 T2B
20 DU
10 bar-facing Burpees
Sunday 22
REST DAY