Saturday
8 mins to establish:
20 rep max strict press
Tabata:
8 rounds of (8 of each):
20 of work, followed by :10 or rest of:
C2B Pull-Ups
Pushups
Box Jumps, 24/20
Wall balls, 20/14
Score is total reps.
 
Friday
For REPS
AMRAP 6 minutes:
10 Hollow Rocks
8 Jumping Squats
6 Toes to bar
2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat
2. Conditioning
In 8 minutes climb up the ladder of:
1 OHS, 50/25kg
1 C2B Pull up/ pull up  (Ring Muscle ups RX+)
2 OHS,
2 C2B/ pull ups
3 OHS,
3 C2B/pull ups
 
 
Thursday
 
1. Strength
EMOMx10: 1 Back Squat, across
WOD
1. Conditioning
AMRAP 15:
10 Power Cleans, 60/35
20 Wall Balls, 9/5kg
30 Double unders
Wednesday:

For TIME
100 Superman Rocks
Every Time You Break Perform 6 Pistols On Each Leg
1. Run
1 mile easy
Rest 5 minutes
1 mile hard
 
Tuesday
 
Warm up workout
3 rounds NOT for time
10 Strict toes to bar
15 Back extensions
 
2. Strength
3×10 Safety back squats -Climbing
 
WOD
3 Rounds:
100 Dbl unders (25 scaled)
21 KBS USA 24/16kg
12 Pull ups
 
 
Monday
Snatch
Build up to 1 x heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch
WOD
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Push Press, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.