MONDAY
For Time:
Run 800m
100 air squats
Run 400m
75 sit-ups
Run 200m
50 push-ups
Run 100m
25 pull-ups
TUESDAY
Warm up to heavy set of back squat, then scale back to 2x12reps of back squats
Top of rings hold 15x4
Row 2k or 2x800m run
WEDNESDAY
Skill:
Weighted pull up 5x3 reps
If no pull ups, then do negatives 5x3 reps
WOD:
15 minute AMRAP of
4 burpee T2B
8 alternating DB snatch (heavy)
12 box step ups 24/20
THURSDAY
Skill:
HSPU practice, max effort/rest x 3 sets
If no HSPU, HS holds on box or wall :30x3
WOD:
For time
100 situps with
EMOM 1 round of 5 pull ups, 5 push ups, 5 air squats
FRIDAY
Skill:
Alternating sit ups, supermans for a tabata round
WOD:
5 min AMRAP of
1 unbroken deadlift, clean, FSQ (175/135, 135/95, 95/65)
5 KBS (Russian, heavy)
Rest 5 min
5 minute AMRAP of
15 WB (20/14)
25 DU's (50 singles)
