5.6 - 5.12

Monday
4 Sets
6 Bench Press 
8 Single Arm Rows

3 Rounds
4min AMRAP
100 DU
25 Hand Release Push Ups
Max Russian Kettle Bell Swings
-2min Rest-
*RX + Burpees instead of push ups*

100 Skull Crushers 


Tuesday

Back Squat 4x10
*Build off Last weeks weight*

(if you were ‘really sore’ last week , make NO jump in weight or a very small one and just do the reps with good form and speed on the bar.)

For Time
30/20 Cal Row
20 Thrusters

Accessory Work 
100 Banded Hamstring Curls or 100 Reverse Hypers

Wednesday 
5 Rounds
5 Power Clean
5 Weighted Chin Up

For Time 
“Helen”
3 Rounds
400m Run
21 USA Swings
12 Pull Ups

Accessory Work
2 Sets 
7/7/7 Curls with back against the wall in a high quarter squat stance
15 Lateral Raise

Thursday
4 Sets
Z-Press x8 Each Arm
Upright Row x12

Metcon
With a partner
10 Sets each 50m Fat Grip Dumb Bell Carry
(10x50m)

Friday
Every 4 min x 5 rounds 
20/14 Calories
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Accessory Work
Bulgarian Split Squats
3 Sets x 10 reps

Saturday
Teams of 2:
100 Burpee "buy in"
then;
42-30-18
Power Snatch (115/75)
Wall Balls
Toes-To-Bar
then;
100 V-Up "cash out"
*35 Min Cap*


Sunday
8x300m Relay Runs with a Partner 
-5 Min Rest-

20 AMRAP
5 Pull Ups
10 Push Ups 
15 Russian Swings