Training 8-8-16 to 8-14-16

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Monday

A: Deadlift @4021 - 4-6 x 5
*Building
+
3 Sets

10 Strict Pull Up
8/side 2DB Lunge
30 Russian Twist
Rest 1
+
3 Sets

6-8 Goodmorning
20 Jumping Lunge
Rest 1

Tuesday

A: Push Press - 2-4 x 6
*Building
+
AMRAP 18

5 SA DB Push Press + 5 SA DB Overhead Squat
10 Toes to Bar
5 SA DB Push Press + 5 SA DB Overhead Squat
15 KBS
20s/side Side Plank

Wednesday

4 Sets in 8 Minutes

12 Thruster
30 Double Under
9 Burpee
*Max Hollow Hold
4 Sets in 8 Minutes

21-18-15-12 Cals Assault Bike
20 Wall Ball
*Max Push Up
Rest 2

4 Sets in 8 Minutes

5 Pt 30m Shuttle Sprint
10 Broad Jump for max distance
*Max Mountain Climber
Rest 2

4 Sets in 8 Minutes

27-24-21-18 Cals Row
12 Alternating DB Snatch

Thursday

12 OTM

3 Hang Power Clean
30s Wall Facing Handstand Shoulder Taps

Rest 1

12 OTM

1 Hang Power Clean + 2 Thruster + 3 Front Squat
8-12 Unbroken Pull Up

Rest 1

20s Hollow Hold + 10s Superman
8 DB Jumping Lunge + 8 Max height tuck jump (no weight)

Friday

A: Front Squat @22x1 - Heavy 2-4
B: 2DB Stiff Legged Deadlift - 6-8 x 3
+
30 Unbroken KBS
500m Row

Saturday

In pairs with one partner working at a time - 40 Min Cap 

1 Mile Relay Run (2 x 400 each)
50 Stone to Shoulder
100 Pull Up
150 Cals Assault Bike
200 Wall Ball
250 Cals Rower

Sunday

Rest