MONDAY: Performance Deadlift 5 x 3 reps @ 85% rest 1 mins (20 mins) B: Run 200m 3 rounds of 15 Deadlift (80/60) 50 Double Unders Run 200m 10 min time cap
Fitness: Deadlift 20 mins to build to HEAVY 3 rep RESET reps Alt with 3 x 3 sec HS lower B: Run 200m 10 Deadlift 20 Bar Hops 10 min AMRAP
TUESDAY: Perfomance: 21 min EMOM (7 rounds) 12 Alt DB Split Snatch 12/10 cal bike MAX UB Heavy Wallball score = wallballs FINISHER: NFT 2-4-6-8-10-8-6-4-2 Barbell Bicep Curls BB Bent over row
Fitness: 21 min EMOM 15 Alt DB Snatch 12/10 cal bike 10 WallBall + max Dubs score = max dubs Finisher same with db’s
WEDNESDAY: BOTH – On a 12 min clock: Run 1600m then in remaining time max metres on rower REST 5 mins Performance: 3 Strict Pullups 6 HSPU 12 Toes to Bar 12 min AMRAP
Fitness: 6 Pullups 9 HR Pushups 12 Knee Tucks 12 min AMRAP
THURSDAY: Performance: 12 min EMOM 2 Squat Snatch (build to wod weight) 22-16-10 Burpee Squat Snatch (42.5/30)
Fitness: 12 min EMOM 5 Touch n Go Power Snatch (build) 6 x 5m kickback shuttles 22-16-10 Bar Facing Burpees Power Snatch for time
FRIDAY: Performance: Front Squat – 5 x 5 reps (build) 3 sec Pause on first rep (20 mins)
12 min EMOM 30 sec hollow hold 2 mins Bike max cals 30 sec superman hold
Fitness: Back Squat – Find Heavy 3 rep 3 sec Pause on first rep (20 mins) 12 min EMOM (3 rds) 30 sec hollow hold 2 mins Bike max cals 30 sec superman hold