TUESDAY

Box Squats

4x3

9-6-3:

  • Strict Rings Muscle Up
  • High Box Jump

MONDAY

1) In 8 Minutes

3-6-9-12-15

  • Power Snatch (75/55)
  • Front Squat (75/55)

2) In 8 Minutes

3-6-9-12-15

  • Row (Calories)
  • Burpees (RX + - Over the Rower)

3) In 8 Minutes

  • 15 Rep Max Overhead Squat

Β 

THURSDAY

Clean + 2 FS + Jerk

4x4

5 rounds:

30s max Pistols

30s rest

30s max Ring Dips

30s rest

30s max BB Windshield Wipers

30s rest

WEDNESDAY

5 Rounds

In 2 Minutes:

  • 200m run, then
  • Max Hollow Rocks (rounds 1/3/5)
  • Max Slam Balls (rounds 2/4)

1 minute rest between rounds