Sunday
For time
60 pull ups/ Ring row
60 Burpee over bar
50 Thrusters 40/25
50 Toes to bar
40 Power cleans 40/25
40 Kettlebell swings 24/16kg
50 lunge steps
50 sit ups
60 Burpee over the Bar
60 Wall balls 9/7
Monday
HSPU Skill practice
10 rounds
500m Row
30 double unders/90 Sinlges
Tuesday
Muscle up skill practice.
4 rounds for time
12 hang power snatch 40/25
9 box jumps 30/24
6 muscle ups (6 pull ups/dips)
Wednesday
Back Squat – 20 mins to build to 8 rep max
12-15 min Eazy row (recovery)
Tabbata Hollow hold
Thursday
Build to 5 rm push press
BB cycling – 1 max effort set Push Press (no pause) at 90% above
AMRAP 18
30 deadlifts 60/40
3 HSPU
25 Deadlifts 80/50
6 HSPU
20 Deadlifts 100/60
9 HSPU
15 deadlifts 120/80
12 HSPU
10 Deadlifts 140/100
15 HSPU