Thursday

AMRAP 14 Mins:

7 x Front Squats (60/45)

5 x HSPU

3 x Squat Snatch (60/45)

1 x Muscle Up

Increase muscle up by 1 x round.

S: 1 x Muscle up = 

2 x strict pull-ups, 2 x ring dips

Wednesday

Strength - 6am, 5:30pm:

1RM - Strict Press

1RM - Push Press

1RM - Jerk (Push/Split)

WOD - 6:30am, 9:30am, 6:30pm:

21/15/9

KB Swings

Wall Balls

400m

Buy in/ Cash Out: 30 x Double Unders.

Tuesday

For Time:

50 x Hang Cleans (60/45)
50 x Burpee Toes to Bar

Complete in any order

Monday

For Time

100 x HR Push-ups

75 x Pull ups

100 x Squats

75 x Alternate KB Snatches (20/16)

400m

15 minute cut off

Saturday

4 RFT

10 x OH Squats (40/30)

10 x SDHP (40/30)

10 x Push Press (40/30)

400m