October 22 - 28

Monday

Front Squat 4x4@ 70%to 80%

WOD
AMRAP 12 Minutes
10 HSPU
200m Run
10 Push Press 60/40
200m Run


Tuesday

On the 3 Minutes for 15 minutes
5 Power Clean @ 70% + 5 Muscle Ups
Total 5 sets not TnG

WOD
For time
On the 4 Minutes for 20 minutes:
25/20 Cal Row or Bike
10 DB Box Step Overs 22.5/15k--24/20


Wednesday

Bench Press 4x4@ 70%to 80%
superset
False Grip Pull ups 3X6 @ 6RPE

WOD
With a continuous running clock:
3 RFT
50 Dubs
14 Pistols
14 DB Snatch@ 22.5/15
Rest 1 minute
2 RFT
70 DUBS
18 Pistols
18 DB Snatch@ 22.5/15
Rest 1 Minute
90 Dubs
30 Pistols
30DB Snatch@ 22.5/15
(25 min cap)


Thursday

EMOM 10min
1. 3 Snatch Balance @RPE 7
2.5 Deficit SHSPU if possible RPE 7

WOD
On the 10 mins for 30 mins
20 Pull Ups
400 Mts Run
15 TTB
400m Row
10 Power Snatches @ 60/40
Record each time
7 Mins cap per round ..


Friday

Deadlift 4x4@ 70%to 80%
SUPERSET
Monster Walk
20 Steps Left /right /back/Forward

WOD
For Time
200m Run
25 Clean 40/25
200m Run
20 Clean 50/30
200m Run
15 Clean 60/40
200m Run
10 Cleans 70/50
200m Run
5 Clean 80/60

Cap 15 Mins


Saturday

A-Push Press 4x4@ 70%to 80%
SandBag Lunges a (AHAP)
4x12 BearHug carry

C) Tennis Balls Chest to bar Pull up

Every 7Mins x 5 sets

WOD
Team of 3
100 Squat Clean 60/45
100 DUBS
80 Power Clean 50/35
100 Dubs
60 Hang Power Snatch 45/30
100 DUBS
40 Snatches
100 DUBS