Monday

"Demetrius"
For Time
20-16-12-8-4
Bench Presses 70/47
Cal Row

Rest 2 min

AMRAP 10
5 Burpees
10 Pull ups
20 Double Unders

Tuesday

EMOM12
1. 2 Hang Power Cleans + 2 Thrusters 70/50
2. 12/10 Cal bike

Rest 5 min

AMRAP 12
12 Deadlifts
8 Bar over burpees
6 Toes to bar

Wednesday

Teams of 3

1800m Run (200m intervals)
1500m Row (500m Intervals)
1200 Ski (400m Intervals)
90 Cal Bike (15cal Intervals)

Athlete 1: Run/Row/Ski/Bike
Athlete 2: Max Wall Balls
Athlete 3: Rest

Time Cap 30 minutes

Weightlifting

DAY 17 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]

STRENGTH
3 x 3 Snatch @40%
2 x 2 Snatch @50%
2 x 2 Snatch @60%
2 x 1 Snatch @70%
1 x 1 Snatch @75%
1 x 1 Snatch @80%
1 x 1 Snatch @85%
2 x 1 Snatch @90%

POWER [10 min]
3x2@120% Snatch deadlift

Thursday

Strength
Back Squat
12 min to build to heavy 5RM of the day

Rest 3 min

E2MO2M 8
At 50% of 5RM complete
40s Max back squats
20s Transition
30s Max Jumping lunges
30s Rest

Hero
Jennifer
Complete as many rounds as possible in 26 minutes of:
• 10 pull-ups
• 15 kettlebell swings, 24/16
• 20 box jumps 24/21

Friday

For Time
5 Rounds
1 mile run
10 Strict ring muscle ups

Saturday

Endurance

EMOM 30
Min 1&2 - 400m Run
Min 3&4 - AMRAP of 5 Box Jumps 24/21 + 5 Strict HSPU
Min 5 - Rest

(Score is Lowest Rounds + Reps)

Strict HSPU Option 1: Pike or Box Pike Push-Ups
Strict HSPU Option 2: DB Strict Press

Partner WOD

AMRAP 25
20 Deadlifts
20 Burpees over bar
30 Partner Sit Ups

Round 1 + 2 = 70/45 - 50/35
Round 3 + 4 = 85/60 - 60/42.5
Round 5 + 6 = 100/70 - 70/55
Round 7 + 8 = 125/85 - 85/60

Split reps between the pair
Continue with heaviest weight after round 8

Sunday

HIIT
7 Rounds [35 min]
40s Max effort : 20s Transitions
Station 1:
Weighted leg raises (5kg)
Station 2:
Shuttle sprints
Station 3:
Russian twist (15/10kg plate)
Station 4:
Squat jumps (touch pull up rig)
Station 5:
Ski erg calories

Weightlifting
DAY 18 - Cycle 2
WARM UP: 2 x Clean complex [5 min]

STRENGTH [10 min]
3 x 2 Clean & Jerk @40%
2 x 2 Clean & Jerk @50%
2 x 2 Clean & Jerk @60%
1 x 1 Clean & Jerk @70%
1 x 1 Clean & Jerk @80%
1 x 1 Clean & Jerk @85%
2 x 1 Clean & Jerk @90%

POWER [10 min]
2 x 3@110% Deadlift shrugs