MONDAY
On a running clock: 15min EMOM
Min 1: 8 HPC P:(70/45) F:(52/35) H: KBS
Min 2: 9 Burpees (H: Sprawls)
Min 3: 30 DU (H: 30 SU)
When clock hits 15:00 start: 4min AMRAP
-8 HPC
-9 Burpees
-30 DU
3 Sets:
-25 Sec/25 Sec T-Planks
-20-30 Sec Reverse Plank
TUESDAY
Snatch- 6×3 @75%
*Do a set every 90 Sec
4 RFT
-20 Goblet Squats
-20 Box Jumps
WEDNESDAY
Bench Press- 5×5 @75%
*Do a set every 2:30
4 Sets
-300m Row sprint
-12 Push-ups
*Rest at least 2:00
THURSDAY
25min EMOM
Min 1: 6 Tire Flips
Min 2: 7/7 SA DB Thruster
Min 3: 20sec AB sprint
Min 4: 3 Strict Pull-ups (H:6 Ring Rows)
Min 5: 5 Ring Dips
FRIDAY
Clean and Jerk- 6×3 @70%
*Do a set every @2:00
21-15-9
-Front Squats P:(62/42) F:(52/35)
-Box Jumps
*Run 400m after each round
SATURDAY
“31 Heroes”
