Week Beginning 04/11/2019

Monday 04/11/2019
Skill
Ring Muscle Up
MetCon
10/8/6/4/2
Dead Lift (80/52)
Front Squat
Double Under x 30
Tuesday 05/11/2019
MetCon
minutes 0 – 4
Row x 750m/600m
Max Effort Bar MU in remaining time
Minutes 4-7
Rest
minutes 7  – 11
Row x 750m/600m
Max Effort Sand Bag Clean in remaining time
Minutes 11 – 14
Rest
minutes 14 – 18
Row x 750m/600m
Max Effort Wall Ball in remaining time
Minutes 18 – 21
Rest
minutes 21 – 25
Row x 750m/600m
Max Effort Burpee in remaining time
Wednesday 06/11/2019
Strength
Establish 3RM GTOH
MetCon
15/12/9
Box Jump (24/20)
T2B
Rest x 3 Min
9/12/15
T2B
Box Jump (24/20)
Thursday 07/11/2019
Strength
Establish 1RM TGU
MetCon
In Teams of 2
AMRAP x 14
AKBS x 1
Wall Ball x 1
Increse the reps x 1 every round
Friday 08/11/2019
20.5
Saturday 09/11/2019
MetCon
2 Rounds
Push Press x 21 (52.5/35)
Pull up x 21
Burpee x 21
Push Press x 15
T2B x 15
Burpee x 15
Push Press x 9
Power Clean x 9
Burpee x 9