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Monday

HEAVY DAY
A:
Every minute on the minute for 10 minutes
Odd: 15 dumbbell strict presses
Even: 15 supinated ring rows

B:
Every 3 minutes for 3 sets
10 half kneeling landmine presses each arm
10 landmine rows each arm

Tuesday

Every 4 minutes for 3 rounds
10 power snatch 60/40
20 box jump 24/20
30 wallballs 9/6
Remaining time = rest

Wednesday

4 rounds for max repetitions
1:00 rope climbs
1:00 kettlebell swings 24/20
1:00 Ski calorie
1:00 push up
1:00 double unders

Thursday

SKILL DAY
60, 80 or 100 Toes to Bar*

*Every minute on the minute perform a max unbroken set untill the chosen amount of reps is completed.
* cap = 10

Weightlifting

Every 90 seconds for 8 sets
1 power clean + 2 split jerks

Friday

Teams of 2
3 rounds for time
30 front squats 85/57,5
30 synch barfees

Saturday

“Wade”
1200m run
into
4 rounds
12 strict pull ups
9 strict ring dips
6 strict hspu
into
1200m run

Sunday

CATCH UP DAY
Pick any workout of the week you have not done yet

or

FOCUS DAY
Overhead squat
A:
Build to a max for the day in sets of 4

B:
3 sets of 4 on 80%

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