Monday 25
Deadlift
5-5-5-5-5-5 @ 70%
Bench
5-5-5-5-5-5 @ 70%
3 rounds
Dips x10 / DB walking lunges x20 / weighted russian twists x20
Tuesday 26
Snatches
10-8-5-3-1
For time
800m row/ski
12 snatches 45/30kg
4 rope climbs
12 snatches
800m row/ski
Wednesday 27
Handstand Tekkers
E3MO3M 15min
8 HSPU
16 DB Walking lunges 25/17.5kg
For time
30 Burpees
Thursday 28
Squats
5-5-5-5-5-5 @ 70%
Pull ups
5-5-5-5-5-5 @BW
3 rounds
DB rows x10ea / split squats x10el / Toe ups x20
Friday 29
Adams LAST day workout
Clean + Jerk
Build to heavy tripple
3-3-3-3-3
17min AMRAP
9 C+J 60/40kg
20 box jumps
29 cal row/ski
Saturday 30
Sled push
2 lengths x5 @ 1/2 bodyweight
30min in 3s
Person 1: Air bike 20/15cal
Person 2: Deadlifts 100/80kg
Person 3: Wall balls 9/7kg
Change over when Person 1 completes air bike
Score is DL completed
Sunday 01
REST DAY