2018-10-07

Mon
Every 3min for 15min
6 Back Squat @ 70% + 5 ring rows each arm

3min AMRAP: Run 100m, 5 Pullups
Rest 3min
3min AMRAP: Run 100m, 15 KB Swings
Rest 3min
3min AMRAP: Run 100m, 10 Box Jumps
With 1:1 work/rest these runs should be fast!

Tues
5min EMOM
1 Power Snatch + 1 Hang Power Snatch

12min EMOM alternate 3 Muscle Up, 5 Strict HSPU

5 Rounds
10 Overhead Squat
10 Pushups
10 T2B

Wed
Every 2min for 12min
3 Squat Clean & Jerk (increasing)

15-12-9 Pullup (c2b)
9-12-15 Hang Power Clean
Rest 4min
15-12-9 Box Step over with DBs
9-12-15 DB Deadlifts

Thurs
10min EMOM alternate
30s Double Unders
5 Bench Press (increasing)

5 Rounds
10 Dips
10 Cals
Rest 2min
5 Rounds
10 Russian Swings
10 Goblet Squats

Fri
5×5 Front Squat @ 70%

w/ a partner
4 Rounds
10 Thruster
10 Chin-ups (not pullup)
10 Burpee
Rest 1min
4 Rounds
10 Wall Ball
10 Burpee
25′ Overhead Walking Lunge with Wall Ball
*Complete a full round while partner rests then switch