Monday 29/04/2019
Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
AMRAP x 12
BMU x 5
DBall Lunge x 10 (50/30)
Burpee x 15
Tuesday 30/04/2019
Skill
EMOM x 15
Bottom of Dip Hold x 30s
Top Pull up Hold x ME
Parallette Tuck Hold x ME
MetCon
Run x 2 miles
Wednesday 01/05/2019
MetCon
EMOM x 12
Odd – 3 Muscle Ups
Even – Hollow Hold x 30s
 – rest x 6 Min –
Burpee OB x 20
Then
3 rounds
Power Clean x 20 (70/40)
DU x 30
Then
Burpee OB x 20
Thursday 02/05/2019
MetCon
“Roy”
5 Rounds
DeadLift x 15 (100/65)
Box Jump x 20 (24/20)
Pull up x 25
Friday 03/05/2019
Strength
Every 3 Minutes x 4
Seated KB Press x 6-10
Chin up x 6-10
MetCon
4 Rounds
Farmers Carry x 150m
Power Snatch x 20 (45/30)
Saturday 04/05/2019
MetCon
Run x 1000m/800m/600m/400m/200m
Row x 1000m/800m/600m/400m/200m
Burpee x 50/40/30/20/10