MONDAY

5x100m Sprint :60 rest between

STRENGTH (15 mins)
DL 10,6,10,6

4 min transition

METCON
10 mins AMRAP
A-KBS (1.5/1)
KB G2OH (1.5/1-alt, L/R=2)
KB SDHP (1.5/1)
*2,2,2/4,4,4/6,6,6/ building

WEDNESDAY

SKILLS/ACCESSORIES
TABATA (4x each movement/Total Score)
- Ring Dips
- DB Squat Snatch
- V-Up
- HS shoulder tap (Sc: HS hold or variations using box/pike)

METCON
15x Burpee
9x Squat Clean (115/75)
12x Pull Ups
15x Ring Push Ups
15x Burpee
6x Squat Clean (135/95)
9x C2B
12x decline Push Up (feet on 12'' box)
15x Burpee
3x Squat Clean (155/105)
6x BMU (C2B x 2 to Scale)
9x Push Up

FRIDAY

Split Jerk 4x3

METCON
3RFT
500m Row
18x DL (105/75)
18x S2OH (105/75)
18x Back Squat (105/75)