Monday
Metcon
5 Rounds for time of:
15 Wall Balls, 20/14
12 Push-ups, Hand Release
9 Power Cleans 61/43Kg

Bonus Work
6 Rounds
20 seconds arch
20 seconds hollow
20 seconds rest

Tuesday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg

Bonus Work
18-15-12-9 reps for time of:
D-Ball Clean
Ring Muscles-ups, (1/3 reps)

Wednesday
Strength
Deadlift
5-5-5-3-3-3-1-1-1

Metcon
3 Rounds of:
50 Double Unders
10 Deadlifts 125/85Kg/70%

Bonus Work
300′ Handstand Walk

Thursday
Metcon
3 Minutes Assault Bike
3 Minutes Strict Toes to Bar
2 Minutes Assault Bike
2 Minutes Strict Toes to Bar
1 Minute Assault Bike
1 Minutes Strict Toes to Bar
-rest 3 minutes-
3 Minutes Rowing
3 Minutes Strict Handstand Push Ups
2 Minutes Rowing
2 Minutes Strict Handstand Push Ups
1 Minute Rowing
1 Minutes Strict Handstand Push Ups

Bonus Core
6 Rounds
45 seconds right side plank
15 seconds rest
45 seconds left side plank
15 seconds rest

Friday
Metcon
600m Run
60 Kettlebell Snatches 24/16Kg
60 Pistols
400m Run
40 Kettlebell Snatches 24/16Kg
40 Pistols
200m Run
20 Kettlebell Snatches 24/16Kg
20 Pistols

Bonus Work
3 Sled Pulls
4 x 50′ Overhead Yoke Walks

Saturday

Metcon
20 Calories Assault Bike
15 Bar Facing Burpees
10 Power Snatches 6040Kg