Monday 12/11/2018

Skill
T2B

MetCon
4 Rounds
Wall Ball x 20 (9/6)
Sandbag Burpee Clean & Press x 15 (16/12)
Pull up x 20

Tuesday 13/11/2018

MetCon

6 Rounds in teams of 2
60s work, 15s transition for max reps

Burpee
Cal Row
Cal Bike

Wednesday 14/11/2018

Strength
RDL 4 x 10

MetCon
“DT(hruster)”

5 rounds
Dead Lift x 12
Hang Power Clean x 9
Thruster x 6
70kg/40kg

Thursday 15/11/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
AMRAP x 12 Min
Rope Climb x 3
DB Snatch x 30 (22.5/15)
DU x 30

Friday 16/11/2018

Strength
Back Squat x 25

MetCon
Bar MU x 2/4/6/4/2
AKBS x 20 (28/20)

Saturday 17/11/2018

MetCon

Teams of 2

15 Minutes to establish 5RM Partner Dead Lift

Rest x 5 Minutes

Then

5 Rounds for time
Row x 30 Cal
Burpee Over Bar x 30
Dead Lift x 30 (50% 5RM)