Monday 16
EMOM10
3 Power hang snatch pulls
10-1
Squat snatch
1-10
Pull ups
Tuesday 17
AMRAP15
In pairs
Max wall balls
*1 person works 1 person rests
15-12-9
Power cleans
Thursters
Wednesday 18
Bench
3-3-3-3-3
*build to heavy 3
5 Rounds
1 min max distance ski
2 min rest
Thursday 19
Front squat
6-6-6-6-6
AMRAP12
10 Cal bike
15 Push ups
20 Alt single leg squat
Friday 20
EMOM10
5 Sumo DLHP
5 Rounds for time
20 Wall balls 9/7kg
20 Sumo DLHP 35/25kg
20 Box jumps 24/20
20 Cal row
1 min rest
Saturday 21
10-1
Plate GTOH
*Partner holds hollow hold
eg. P1 10 GTOH / P2 Hollow hold
P2 10 GTOH / P1 Hollow hold
P1 9 GTOH / P1 Hollow hold etc…
For time
50 Cal row
50 TTB
Sunday 22
Rest Day