Monday
8-8-8-8 strict Press
4 rounds not for time
2 minute window
20/15 Kcal bike
10 OTB burpees
Max push press (60/40)
Tuesday
3 x max banded pull ups/ ring rows
EMOM 16 mins
1- 10 press up + 50 DU
2- 45 sec handstand hold
Wednesday
Back squat – 4 x 6 (3 sec hold in the bottom)
Alternate every minute for 10 minutes in Pairs
AMRAP
5 FS(80/55) + 5 OTB burpees
Thursday
Ski – 3 mins on / 90 seconds off
Row 3 mins on / 90 seconds off
Bike 3 mins on / 90 seconds off
Sled – 3 mins on / 90 seconds off
X 2 (stay on each bit of kit for the 2 intervals)
Friday
A) 1 power snatch + 2 hang power snatch
B) 3 sets @ 70% of A
C) 8 x 5 muscle snatch 35/25
Saturday
Sweat
3RFT
800m run
50 WBs
50 Box Jump
25TTB
Strength
A) 5RM deadlift
B) 4 x 10 Good mornings
Super set with max farmers carry
C) Weighted planks
