Monday 13th - Saturday 18th June

Monday:

*In pairs*
5 rounds for total reps/ each rd on a 4 minute clock resting 1 minute between
1) Run 400m (both)
Max power clean in remainder @ 60/40kg

2) Run 400m (both)
Max T2B in remainder

3) Run 400m (both)
Max STO in remainder @ 60/40kg

4) Run 400m (both)
Max pullups in remainder

5) Run 400m (both)
Max clean jerk remainder @ 60/40kg


Tuesday:

Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments


Strength:
Odds: 5 Strict HSPU
Evens: 5 Strict pullup
x 10 minutes *scale up/down as needed

Conditioning:
AMRAP in 15 minutes
50 double unders
25 Abmat situp
5 bar muscleups * or 7 ring row/ 7 ring dip

Wednesday:

Strength:
Front squat
3,3,3,3,3

Conditioning:
21/15/9
OHS @ 42.5/30kg
T2B
Burpee bar overs

SWOD
Split jerk
3,3,2,2,1,1,1

A1: Clean pull
3,3,3,3
A2: Behind neck push press
5,5,5,5

For total reps x 3 sets/ rest as needed between
Max unbroken hang power cleans @ 80/55kg

Thursday:

Strength:
Power clean
3,3,3,3,3

Conditioning:
Part 1: AMRAP in 4 minutes
15/13 cal row
15 box jump overs

Rest 5 minutes


Part 2: AMRAP in 4 minutes
15/13 cal AD
15 SDHP @ 42.5/30kg

Friday:
​
Skill/ strength:
For time; accumulate holds
1 minute hollow
2 minute rope hang
1 minute ring support
2 minute plank
1 minute squat hold

Gymnastic E2MOM x 24 minutes (3 rounds)
0-2: 1 legless rope climb + 2 regular
2-4: 20 alternating pistol squats
4-6: 60 double unders
6-8: 20 ring pushup