MONDAY:
A1: Floor Press (6-6-6-6) *KB/DB
A2: Bent Over Row (8-8-8-8) *KB/DB
Metcon
AMRAP in 6 Minutes
Run 800m Max Pullups in remainder rest 2 minutes
AMRAP in 6 Minutes
Run 800m Max Pushups in remainder rest 2 minutes
AMRAP in 6 Minutes
Run 800m Max Air squats in remainder rest 2 minutes
* Score = total accumulate reps

TUESDAY:
Front Squat (5-5-5-3-3-3)
Hang Clean (2 EMOM X 7)
Metcon
AMRAP in 7
3 squat clean @ 80/50
10 box jump @ 75/60

WEDNESDAY:
500m row time trial
Metcon
3 rounds for total reps
2 minute row (cals)
1 minute kb swing @ 32/24
2 minute 10m shuttle run
1 minute kb sdhp @ 32/24
* rest 3 minutes between rounds

THURSDAY:
Skill
AMRAP in 3 minutes
handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Scale as needed. Each unbroken length = 1 rep
A1: Ring Dips (5-5-5-5)
A2: Supinated pullup (5-5-5-5)
Metcon (Time)
21/18/15/12/9/6/3
T2B
Burpees


FRIDAY:
Push Press (5-5-5-3-3-3)
Hang Snatch (2 EMOM x 7) * Squat
Metcon
7 Min AMRAP
5 OHS @ 70/45
50 double unders
SATURDAY:
Metcon (Time) In Pairs
Buy in - 2000m ROW (between the pair)
8 Rounds
​8 Front Squats (80/55kg)
16 Deadlifts
8 Clean and Jerks (alternate movements)
Cash out- 2000m RUN Together (2 laps of the block)

MONDAY:
A1: Weighted Pullups (3-3-3-3-3)
2: Box Jumps (3-3-3-3-3)
Metcon
3 x 6 minute AMRAP's/ 3 minutes rest between for total reps:
Run 800m
Then max in remainder
5 pullups 10 pushups 15 air squats

TUESDAY:
High-Hang Clean (2 EMOM x 7)
Deadlift (5-5-5-3-3-3)
Metcon (Time)
40 alternating KB Snatch @24/16
25 abmat situps
40 KB swings @ 24/16
25 abmat situps
40 KB SDHP @ 24/16
25 abmat situps

WEDNESDAY:
GOAT Skill EMOM x 7
Metcon
Endurance/Capacity:
4 Rounds rotating through very 2 minutes Rest remainder
0-2 Minutes 40M Sled Push (80/60kg)
2-4 Minutes 10 Burpee Box Jump Overs (60/50)
4-6 Minutes Row 300/250m
6-8 Minutes 10 x Deadball over shoulder (AHAP)
THURSDAY:
A1: skin the cat (4 x 3-5 reps (tempo)Scale L ring rullup (band)
A2: Band pushup (4 x 8-12 reps (tempo)
Metcon
4 x 3 minute AMRAP's for total accumulate reps/ 1minute rest between
5 hspu
9 t2b
21 double unders

FRIDAY:
High hang power snatch (2 EMOM x 7)
Back Squat (5-5-5-3-3-3)
Metcon (Time)
9 power snatch @ 60/40
18 front squat @ 60/40
7 power snatch @ 60/40
14 front squat @ 60/40
5 power snatch @ 60/40
10 front squat @ 60/40

SATURDAY:
Metcon (AMRAP - Reps) In Teams of 3
AMRAP in 30 Minutes
9 Power Cleans (70/45)
12 Wall Balls
15 Deadlifts (70/45)
18 OH plate alternating lunges (25/15)
​**Every 5 mins RUN 400M**

MONDAY:
Power Clean + Push Jerk (2 EMOM x 10)
Metcon (Time)
10 - 1 clean and jerk @ 60/40kg
1 round of CINDY between each round (5 pullups/ 10 pushups/ 15 air squats)
i.e 10 clean and jerk 5 pullup, 10 pushup, 15 air squat
9 clean and jerk 5 pullup, 10 pushup, 15 air squat ....

TUESDAY:
A1: Bulgarian Split Squat (4 x 6 Each Leg) A2: Pendlay Row (4 x 6)
Metcon
15 Minute AMRAP
Run 1.6km
THEN
8 T2B
10 Front rack lunge@ 52.5/35
12 Deadlifts @ 52.5/35

WEDNESDAY:
Snatch Complex (1 EMOM x 10)
1 snatch deadlift + 1 hang squat snatch + 1 OHS * advanced change OHS to snatch balance
Metcon (AMRAP - Rounds and Reps)
Death by on an alternating format:
Odds - OHS @ 60/40
Evens - 10m shuttle
* on the first minute perform 1 OHS on the second minute perform 1 down and back shuttle on the second minute 1 OHS etc.... Score = round completed + total reps in next round

THURSDAY:
A1: Close Grip Bench Press (6, 6, 6, 6)
A2: Renegade Row (16, 16, 16, 16) Alternating arms (8 each arm)
Metcon
4 rounds on a 2 minute timer
20 Row (cals)
10 Butterfly OH Sit-ups @ 15/10kg
Max Burpees in remainder * score = accumulate burpees
(Rest 2-3 mins)

FRIDAY:
Cluster (2 EMOM x 10)
Metcon (Time)
12 HSPU
20 hang power clean @ 60/40
75 wall ball @ 9/6
20 hang power clean @ 60/40
12 HSPU

SATURDAY:
Triple 3 (Time)
Individual or Partner
3km ROW
300 Double unders
3 mile (5km) Run
​*In Pairs 3km ROW (1.5km each) 300 Double unders (150 each) 3 mile (5km) Run (2 x 1km laps + 1 x 500m each) Time to get out in the SUN!!