MONDAY

Squat Snatch + Hang Squat Snatch 

AMRAP 7
100m Sprint
5 Hang Power Snatch
5 Box Jump


TUESDAY

3RNFT
10 Split Squat (each side)
15 GHD

8 RNDS
10 SA DB Thruster (5 each arm)
5 Pull Ups
5 Burpees


WEDNESDAY

Behind the Neck Push Press

For Time
100 DU
25 T2B
10 HSPU
75 DU
20 T2B
10 HSPU
50 DU
15 T2B
10 HSPU
25 DU
10 T2B
10 HSPU


THURSDAY

4 RNDS
500m Row
100m KB Farmers Carry

Rest 5 min.
4 RNDS
8 Ring Dip
20 Abmat Sit Ups


FRIDAY

Deadlift

3 RNDS
25 PCL
25 S2OH


SATURDAY

"Willy"
3 RNDS
800m Run
5 FS
200 Run
11 C2B
400m Run
12 KBS


SUNDAY

20 RNDS
1st 30sec.- 1 Stone + 2 Lunges
2nd 30sec.- Rest

Core TABATA x 2


BARBELL

Sq. Clean + Jerk
Clean Pull
Back Squat
 

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