Monday
Metcon
3 Rounds
50′ Sled Drag
50′ HS Walk
3 Rounds
10/7 Calories Assault Bike
25′ Seated Sled Pull
Bonus Work
AMRAP 10
10/7 Calories Rowing
30 Seconds D-Ball Hold
Tuesday
Metcon
21-15-9
Dumbbell Squat Clean Thrusters
Strict Pull Ups
Bonus Work
4 x 50′ Yoke Walks
Wednesday
Connectivity
4 Rounds
Turkish Get Up
1 Rope Climb
Metcon
4 x 800m Run
-Rest 2 Minutes Between Efforts-
Bonus Work
Alt EMOM 16
30-50 UB Double Unders
5-7 Strict HSPU
Thursday
Metcon
2 Rounds
15 Power Cleans 70/45Kg
15 Strict HSPU
15 Strict Toes to Bar
15 Bar Facing Burpees
Bonus Work
30 minutes Assault Bike
Friday
Strength
Split Jerk
1-1-1-1-1
Metcon
AMRAP 7
42 Double Unders
14 Push Presses 40/25Kg
Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest
Saturday
Metcon
AMRAP 5
50 Wall Ball Buy In
9 Power Snatches 50/35Kg
9 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
35 Wall Ball Buy In
6 Power Snatches 60/40Kg
6 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
20 Wall Ball Buy In
3 Power Snatches 70/45Kg
3 Lateral Burpees Over Bar
Bonus Work
Every 2 Minutes for 10 rounds