Tuesday 26th September

Strength:
Strict pull up + strict press 5×10+5

Met Con:
30,20,10
KB swings 36/28kg
Toes to bar

Monday 25th September

Strength:
Power clean 3×5

Met Con:
5 rds
5 back squats 125/85kg
15 ring dips

Sunday 24th September

Gym closed

Saturday 23rd September

Met Con:
3 rds
20 kb snatch 32/24kg
15 chest to bar pull ups
Into
3 rds
20 wall balls 30/20lbs
15 toes to bar
Into
3 rds
200m run
15 Military burpees

Friday 22nd September

Met Con:
5 rds
7 muscle ups
21 box jumps 28/24″

Finisher:
Max push ups in 2 mins
Max sit ups in 2 mins

Thursday 21st September

Met Con:
DT
5 rds
12 deadlifts
9 hang cleans (any)
6 stoh
Rx= 70/47.5kg

Finisher:
Partner abs

Wednesday 20th September

Strength:
Strict pull up 3xmax
Strict ring dip 3xmax
L-sit 3xmax

Met Con:
5 rds
400m run
12 front lunges 60/40kg
20 push ups

Tuesday 19th September

Strength:
Back squat to a 5rm

Met Con:
In a team of 4 complete the following in a 10 min time cap:
60 snatches 60/40kg.
AMRAP calorie row.
AMRAP toes to bar.

Score 1= snatches time
Score 2= total AMRAP score
*all exercises can performed at once and rotated as needed.

Monday 18th November

Strength:
Muscle up 3xmax
Deficit hspu 3xmax

Met Con:
3 rds
10 oh squats 60/40kg
20 pull ups
40 double unders

Sunday 17th September

Gym closed