MONDAY 27TH JULY - SATURDAY AUGUST 1ST

MONDAY:
GOAT Skill EMOM x 7
Metcon
Each Round for Reps x 5
1 minute Sled Push (60/40kg) metres
1 minute Ring Push ups
1 minute Deadlift @ 80/50kg
*No transition in between- REST 3 mins between rounds
​
TUESDAY:
Squat Clean Thruster (5 x 2)
Push Jerk (3 Reps EMOM x 7 minutes)
Metcon (Time)
21-15-9 MB Clean to Wall Ball
Pull-ups
*Must be cleaned from from the floor to a full squat and then caught from the wall before starting next rep..

WEDNESDAY:
Metcon (Time) 75 T2B *7 BOX Jumps every break off the bar (scale reps if required)
Metcon (4 Rounds for time)
Row 500m Run 400m*Rest as required between efforts

THURSDAY:
Snatch Balance (5 x 2)
EMOM x 7 minutes AHAP
3 DB Man Makers (Snatch version)
Metcon (AMRAP - Reps)
TABATA MASH-UP 8 x 20/10 for total reps
SDHP @ 35/25kg
Plyo Alternating Lunge

FRIDAY:
Skill
Handstand Walk 100/75/50m Handstand Walk *Every break RUN 100m (scaled- HS hold)
Metcon (AMRAP - Reps)
AMRAP in 9 minutes Muscle Ups
*Every 3 minutes- 75 Double Unders (0:00, 3:00, 6:00)
Scale (Band or 5 CTB/Pullups + 5 Ring Dips)
Metcon (AMRAP - Reps) TABATA Mash-Up 8 x 20/10
Plank hold
Abmat Sit-ups

SATURDAY:
Partner Chipper
1 Person Works at a time
Buy in 1000m Row
100 Box jumps
80 Front Rack Lunges (60/40kg)
60 Burpee Lateral over bar
40 Push Press
200 Double Unders
40 Push Jerk
60 Burpee Box overs
80 Front Squats
100 Wall balls