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)
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