Monday: Strength: Back squat 5-5-5-5-5 Conditioning: 50 wall balls 50 T2B 50 OHS @ 52.5/35kg *EMOM 5 front squats Tuesday: Strength: EMOM Odds: 5 strict pullup Evens: 10 DB/ KB step up x 5 Conditioning: Modified regional event 5 Rx = 3 rounds Run 400m 40 abmat situp with 5kg 7 deadlifts @ 125/80kg Rx+ Run 400 40 GHD situps 7 deadlifts @ 185/125kg Wednesday: GOAT EMOM x 7 Conditioning: For total accumulate cals 6 minute row 6 minute AD 4 minute row 4 minute AD 2 minute row 2 minute AD * 1 minute rest between each SWOD Bench Press (1rm) Strength EMOM X 16 minutes 1) 40m heavy sled 2) 5 close grip bench press 3) 100m farmers walk 4) 5 deadball/ atlas stone to shoulders Thursday: Strength: A1: DB/KB strict press A2: BB Bent over row 10-8-6-6-6 Conditioning 10-8-6-4-2 Clean and jerk @ 60/70/80/90/100//35/45/55/65/75kg 30 double unders after each set Friday: Skill/strength: A1: 1-3 rope climbs A2: 1 minute HS walk x 4 Conditioning: 20 KB swing 20 KB lunges 200m KB front rack carry 20 burpee box overs @ 60/50cm 200m KB farmers walk 20 HR pushups 20 KB swings Rx = 2 x 24/16kg
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