monday : murph
Tuesday : 20 min easy row every 4 min do 5 PS@ 65% 3 x 15 Ghd 15 back(hip) ex rest as needed + mobility
Wednesday oly + 15 min easy bike
Friday : oly + 15 min emom 1: 6-8 pistols 2: 6-8 hspu (strict if you have them) 3: 1-2 rope climbs
Saturday : 800m run 25 hspu 10 OHS 175/115 35 burpee box facing the box 24/20 then last 10 30/24" 5 OHS 175/115

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Mon: oly + 3 rounds 9 burpee box jump overs 15 kbs 32/24 21/15 cal assault bike rest 1:30 round cap 3:00

tuesday : 8 rounds rest 1:00 and 3 minutes between 4&5 400 m run 8 ctb 8 hspu 8 kbs 4/hand 24/16

wednesday oly + 10 min easy row 1 min rest 12 min easy bike

friday oly + 7 min amrap burpee muscle ups + 3:00 max double unders

Saturday
84 wall balls 42 pull ups cap 6 then at minute 7 20 pistols 10 power cleans 115/75 cap 16

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Monday Oly + monday
oly + 15 min emom 1: 12 kbs 24/16 2:8 bar facing burpees 3:2-5 strict hspu
Tuesday
A1 4-5 strict ring dips add weight A2 4-5 strict ring pull-ups add weight rest 1:00 between exercises x 5 odds + 800m run x 4 rest 2:00 keep pace even + 30 untuned Ghd sit-ups
Wednesday
oly + 15-20 min z1 non running + 15 min mobility problem area
Friday
oly + 5 sets 5 dumbbell bench press 10 dumbbell thrusters same weight 20 double unders rest 1:00
Saturday


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monday
oly + 12 min alt emom 7 burpee box jump overs evens 7 hspu odds + shoulder stability work 10-12 min
Tuesday
emom 14 evens 5-8 ring dips strict odds 5-8 ring pull-UPS + 3 rounds for time 60/45 cal row 50 double unders 400m run
Wednesday
oly + 15-20 min z1 non running + 15 min mobility problem area
Friday
oly + 21-18-15-12-9 wall ball / HR push up
Saturday
60 cal row 50 kb s 24k/16kg 40 ttb 30 burpees 20m oh lunge R/ 20m oh lunge L






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