Week Starting 31-12-18

MONDAY

A. Every 3 min;

10 Front Squats @ 60kg/40kg

10 Burpees

Run 200m
x5

Rest 5 min
+

B. Every 3 min;

10 Bench Presses

15 KB Swings @ 24kg/16kg

Run 200m
x5

TUESDAY
Closed

WEDNESDAY

A. 30-20-10-20-30

Deadlift @ 60kg/40kg
Abmat Sit up

Wall balls

THURSDAY

A. 3 Rounds For Ttime:

30 Box Jumps @ 24″/20″

15 Pull ups

30 Cal Row

15 HR Push ups
+

B. For Time:

90 Box Jumps @ 24″/20″

45 Pull ups

90 Cal Row

45 HR Push ups

FRIDAY

A. 21-15-9

Thrusters @ 40kg/30kg

Power Cleans

Burpees Over Barbell

B. 5 Rounds for Quality:
Chin Over Bar ALAP (Hands Supinated)

FLR Hold ALAP (On Elbows)