Friday

Strength

10min EMOM

3 Thrusters (challenging weight)

Rest 2min

10min EMOM

3-5 strict pull-ups

Gunshow

20 sec work / 10 sec rest (x6 rounds)

bicep curls (db)

banded tricep

l-sit hold

slant board squats

Tuesday

Strength

Snatch 3-3-3-3-3-3-3

Snatch grip deadlift 3×3

Conditioning

10 rounds 1:1 work/rest

15 cal Echo

20m sled push/pull

Monday

Strength

Deadlift 10-8-6-4-2-10

Metcon

3min amrap (x5 rounds)

30/25 cal machine

Amrap in remaining time:

5 thrusters 30/40kg

5 Pull-ups

Rest 2 minutes

Monday

Strength

Back squat 6×4

Pull-ups 3x max

Metcon

6 rounds (every 3min)

20/15 cal machine

10 DB snatch

10 burpees