Monday 16/04/2018

MetCon
Every 2 Mins x 5 Rounds
A. Burpee x 20/15
B. ABC x 20/15
C. Row x 25/18
D. Clean x 2 (Start @ 80%, increase every round)

Tuesday 17/04/2018

Skill
Ring MU

MetCon
AMRAP x 3 Min, 3 Rounds, 2 Minute Rest between Rounds
DB Snatch x 6/6 (22.5/15)
T2B x 9
DB Squat x 12

Wednesday 18/04/2018

Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10

MetCon
For Time
Muscle Up x 6
Box Jump x 5,10,15,20,25
Wall Ball x 10,20,30,40,50

Thursday 19/04/2018

Strength
Back Squat
1 x 20 @ 75%

MetCon
AMRAP x 8 Min
Single Unders x 50
KBS x 25 (28/20)

Friday 20/04/2018

Skill
Pull up

MetCon
“DT”
5 Rounds
Dead Lift x 12 (70/46)
HPC x 9
Push Jerk x 9

Saturday 21/04/2018

MetCon
“Scooter”
In Teams of 2
AMRAP x 35 Min, Alternate rounds
DU x 30
Pull up x 15
Push up x 15
Sprint x 100m