Tuesday

Strength

Bench press 10-8-6-4-10

Metcon

4 rounds for time

500m row

10 thrusters @40/30

Friday

Strength

Overhead squat 5×5

Metcon

open 14.1

10min amrap

30 double unders

15 power snatch 25/35kg

Tuesday

Strength

Split Jerk 3-3-3-3-3

Metcon

Masters league 22.3

for time:

40 thrusters (45/35kg)

30 toes to bar

20 chest to bar pull-ups

10 muscle-ups

40 Thrusters

Monday

Strength

Front squat 3-2-1-3-2-1

Metcon

25min amrap

100 cal machine

100 db front rack lunge

100 burpee to touch

100 db snatch

Tuesday

Strength
1-2-3-4-5-6-7-8-9-10
Strict Press 50/35kg
Strict Pull Up

*Rest 1:1 each round, or alternate in a team of people on the strict press. Rest

after each round of pull ups.

Workout
5 Rounds for time
15 Cal Bike Erg
4 Muscle Ups
50 Double Unders
12 Toes to Bar

If you need to sub for Muscle ups do 8 chest to bar

Friday

Strength

Bulgarian split squat 5x 6 (each leg)

SLDR 5×6 (each leg)

Body armour

20 sec work/ 10sec rest

DB curls

Tri extensions

Bent over row

L-sit hold

Wednesday

Strength

10min emom

1 power clean + 1 squat clean (pick load)

Metcon

12min amrap

3 snatches 60-40kg

6 Clean & Jerk

9 chest to bar pullups

54 double unders