MONDAY
10 Min EMOM :
-7 Push Press
-20 Double Unders
6min AMRAP
-7 Thrusters P:(52/35) F:(42/30)
-8 Burpee Box Overs
TUESDAY
1 1/4 Back Squat: 3-2-1-3-2-1 AHAP
4 Rounds
-15 Goblet Squats
-15 Ring Rows
-10 Shuttles
WEDNESDAY
2 Sec Pause Bench – 6×2 AHAP
4x500m Row
-Rest 2min
THURSDAY
4 Sets:
-2/2 Hip Airplanes
-3 High Box Jumps
-15/15 Side Planks
2min on/3min off x3
-7 STOH P:42/30 F:35/25
-12 WBs
FRIDAY
3 Rep Max TNG Power Clean
4 RFT
-8 Pull ups
-10 HPC P:60/40 F:52/35
-30 DU
SATURDAY
5 Rounds
-15 KBS
-15 Box Jumps
-15 Push ups
*Partners alternate movements
