Monday
1 Strict Press + 2 Push Press + 3 Split Jerks – 5 Heavy Sets
3 RFT -30 Wallballs -20 Burpees
Tuesday
“35min EMOM
Min 1: 2 Wall Walks
Min 2: 8/6cal row + 8 Thrusters
Min 3: 10 Box Jumps
Min 4: 8/6cal AB + 8 OHS
Min 5: 12 rKBS
*Thrusters and OHS are with an empty bar”
Wednesday
Back Squat – 3×10 @60-70% rest 2 min
35/25cal AB buy in
5 RFT
-7 STOH P:(62/42) F:(42/30)
-21 DU
Thursday
“6x400m Run
Rest 2:30”
Cash-out:
100 Sit-ups and 100 Russian Twists
*Break up however you want
Friday
7 Min EMOM
-3 Deadlifts @70-80%
“90sec on/ 3min off
-6 HPC P:(52/35) F:(42/30)
-8 Push-ups”
Saturday
“10 RFT
-4 Full Snatches P:(70/45) F:(52/35)
-6 Tire Flips
-8 T2B
-16 KBS
-20 Sit ups
with a partner”
