Monday

Metcon

10 x 2min Amrap

20 cal Assault bike

Sled Push (as far as possible for what ever time you have left in the 2 minutes).

rest 2 minutes between rounds.

Monday

Strength

Squat clean 5×3 (build to a heavy triple)

Split Jerk 5×2 (build to a heavy double)

Metcon

5 rounds for time

300m row

50 double unders

3 rope climbs

20sec l-sit hold


Saturday

Partner wod

5 rounds each for time

500m row or 30cal assault bike

15 Thrusters 40-30kg

1:1 work /rest, each partner does 5 rounds.

Tuesday

Strength

Deadlift 3-3-3-3-3

Push press 4-4-4-4

Metcon

For time

30m double kb front rack lunge (16s)

12 Deadlift (143kg)

12 muscle ups

9 deadlifts (143kg)

9 Muscle ups

6 deadlift (143kg)

6 Muscle ups

30m double kb front rack lunge (16s)