Monday

Back Squat 5 x 5 @ 77.5% of predicted or actual 1RM

**5 rounds of 90s work : 90s Rest**

1 Round Cindy + Max. Cals AirBike in remaining time
Score is total number of Cals

Cindy:
5 Pull Ups, 10 Push Ups, 15 Air Squats

Tuesday

18 Min EMOM
1 - 30s of HSPU Work of Choice (strict, kipping, holds etc)
2 - 30s of Max T2B
3 - 30s of Alt Pistols

For time:
Row 1k
Assault bike 2k


Wednesday

For Time:

"Whitten"
5 Rounds For Time
22 Kettlebell Swings (32/24kg)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 9/6kg)
40 Minute Cap


Thursday

Clean and Jerk
Build to Heavy Single

6 Rounds for Time:
5 Squat Clean and Jerk (70/45kg)
5 Burpees Over Bar


Friday

4 Rounds:
20 Walking Lunges
- Super set -
3 Turkish G.U's per arm

12 Min AMRAP - In Pairs
80 Cal Buy in (on kit of choice)
into:
5 Devils Press
10 T2B
20 DU's
*alt exercises (eg P1 does Devils Press and Dubs in Round 1, and T2B in Round 2)


Saturday

In teams of 3:
FOR TIME
150 Assault Bike cals (switch on the top of every minute)
150 Burpees to plate
150 DB thrusters (22.5/15kg)
150 T2B


Sunday

Squat Snatch
Build to a Heavy single
+
3 x 1 @ 80-90% of Heavy


"Amanda"
For Time
9-7-5
Ring Muscle Ups
Squat Snatch @ 43/60kg