Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
back squat
pull chart for loads. Use 90% of 1rm established last week.
5@65%
5@75%
5/max reps @85%

Fitcamp
3rds
400m run
20 step ups
20 burpees
20 kb swings

Metcon(15)
3rds
400m run
21 wallballs
42 du's/su x3

Metcon-comp(15)
3rds
400m run
21 wallballs
9 muscle ups

Finisher
100 bicycles
1 min samson stretch
1 min shoulder distraction

For time:

39 DU
39 Burpees
39 DU
39 cal Row
39 DU
39 cal Row

3 Rounds of:
3 DL 110/80kg
9 Box jump 60/50cm

Followed by

9 Rounds of:
3 Ring dips
9 WB 9/6kg

Finally

3 Rounds of 9 reps each:
- DB cluster 2x15/10kg
- Pull-ups
- Weighted sit-ups 15/10kg

Monday
Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

back squat(20)
work up to one rep max
we will use this number to establish loads for next strength cycle.

Fitcamp
20 db pp
20 handstands or 10 wall walks
20 ranger sit ups(partner)
40 burpees
20 manmakers
20 rev burpees
20 db pp

Metcon (13)
5rds
4 ft squat 135/95
8 burpees over bar
12 ttp/ttb

Metcon-comp(13)
4 rds
4 ft squat 185/125
6 muscle ups
8 ghdsu
500m row

Finisher
90 sec six inch hold
30 scap push ups
1 min samson per side

10 Push press
50% of 1RM

6 HSPU
9 Box jump 60/50cm
12 T2B
15 cal Row

10 Min EMOM
Even: 5-8reps Strict Ring Dips
Odd: :15-30sec Hollow Hold

3 sets of:
Weighted strict Pull ups x 3 reps
Rest 30s
Weighted strict supinated grip Pull ups x max reps (with same weight)
Rest 30s
Strict supinated grip pull ups x max rep
Rest 3min

4 rounds
200m row
10 pull ups
10 ring push ups

AMRAP (As Many Reps As Possible)
- 2' triple unders
- 2' burpees
- 2' double unders
- 2' burpees
- 2' air squats
- 2' burpees
- 2' double unders
- 2' burpees

TWO LUNGS
5 rounds
10 hang power snatch
30 double unders
1 min rest
30 burpees
30 wallballs
30 KBS
300m row