MONDAY 17TH AUGUST - SATURDAY 22nd

MONDAY:
A1: Overhead barbell lunge (10-10-10-10)
A2: Barbell Row (8-8-8-8)
Metcon
4 rounds for total accumulate reps on a 4 minute timer
Row 300
30 empty bar thruster
max pullups in remainder * score = total pullups
TUESDAY:
Bench Press (5-5-3-3-1-1-1) * increase weight every set
Metcon
3 x 3 minute AMRAP's
15 ring dips
200m farmers walk @ 24/16kg max burpees in the remainder
* 3 minutes rest between rounds score = accumulate burpees

WEDNESDAY:
Pistols (EMOM x 7 Minutes)
Alternating reps (6-8reps)
Metcon (Time)
DU 'Kelly'
5 Rounds for Time:
40 Double Unders
30 Box Jumps
30 Wall Balls
THURSDAY:
Power Snatch (5-5-3-3-1-1-1)
Metcon
 3 x 4 minute AMRAP/rest 2 between
1 minute plank hold (accumulate)
10 T2B
20 abmat situp
Max power snatch @ 35/25kg in remainder

FRIDAY:
Metcon (Time) For total time:
Run 1.6km
Rest 3 minutes
Run 1.2km
Rest 2 minutes
Run 800m Rest
1 minute
Run 400m Metcon (Distance)
​Finisher (in pairs) 6 minute row for distance * Must change every 200m