Wednesday

"Deconstructed Diane"

For Time:

11 x HSPU
11 x Deadlifts @ 50% 1RM (Max 100kg/75kg)
10 x HSPU
10 x Deadlifts
400m (L1 200m)
8 x HSPU
8 x Deadlifts
7 x HSPU
7 x Deadlifts
200m (L1 100m)
5 x HSPU
5 x Deadlifts
4 x HSPU
4 x Deadlifts

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Tuesday

OTMEM 15:

1st:
Choose from-
3 x Muscle Ups (ring or bar)
3 x Pull Ups + 3 x Ring Dips
3 x Ring Rows + 3 x Ring Dips

2nd:
3 x Thrusters (L1 40/30, L2 45/35, L3 60/40)

3rd:
20 x Double Unders L3 x 30 (x2 single unders)

5 ROUNDS.

Monday

10 Minutes: Work to 1RM Push Press

3 RFT:

8 x Toes to Bar
12 x Shoulder to Overhead @ 50%1RM
14 x Box Jumps (24/20")
400m (L1 200m)

Friday

AMRAP 18

100 x Pull Ups
100 x Front Squats (L1 30/20kg L2 & L3 40/30kg)
100 x Push Press
100 x Burpees

First round swap every 10 reps
Second round swap every 5 reps
Third round swap every 10 reps
Forth round swap every 5 reps
etc.

Thursday

For Time:

Run (L1 400m, L2 & L3 800m)
100 x KB Swings (L1 16/12, L2 & L3 24/16)
Run (L1 400m, L2 & L3 800m)