Monday
A)EMOM 16 minutes
Odd 40-50% of max UB HSPU
Even 40-50% of max UB Kipping pull ups/CTB
B) 4 rounds for quality
15 second hollow hold
10 Vits
10 crunches
Tuesday
A) 1 clean + 2 FS + 1 Jerk
B) Every 30 seconds for 12 minutes
70% of A
Wednesday
A) 4 sets of strict pull ups
B) In pairs 30seconds on/off for 10 minutes for max kcal
Bike/ski/row
Thursday
A) Strict press 8-6-4-2
B) Tabata for 8 minutes – alternating between two movements
1- Back Squat (20/15kg) and DU
2- Press Ups and DB Snatch (22.5/15)
Friday
In Pairs I go U Go
25min AMRAP
3 Deadlift (160/110)
6 tall box jumps
9 Burpees OTB
Saturday
Sweat
3RFT
800m run
50WBs
50 Box Jumps
25TTB
Strength
A)3 x 5 wide/normal/narrow bench press
B) 4 x 10 bent over flyes (2 seconds up/down)
C) 4 sets
20 seconds curls/triceps/shoulder rotations
