Monday

Strength

EMOM 16
1. 5 Strict Pull Ups
2. 10 Bent Over Rows
3. 15 Press Ups
4. Rest

Workout

15-12-9-6-3
Front Squats 42.5/30
Burpees over bar

Tuesday

EMOM 10

1 Bear Complex

Bear Complex =
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Weight can be increased

Workout
4RFT
12 Hang Power Cleans 50/35
10 Box Jumps 24/21

EMOM
8 Hollow Rocks

Wednesday

Partner Workout

AMRAP 32
200m Run
4 Pull Ups
8 Power Cleans 60/40

Complete full rounds

Thursday

Endurance

AMRAP 13
8 GTOH 60/40
6 Pull Ups

3 mins rest

AMRAP 13
12 KB Swings 24/16
36 Double Unders

Friday

Strength

Sumo Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Workout

5 Rounds
As Fast As Possible

4 Deadlifts @75%
8 Down Ups
12 Sit Ups

60s Rest

Minus 4 mins rest from your time

Saturday

Endurance

4RFT
800m Run
16 DB Burpee Box Box Step Ups
8 Pull Ups

Sally & Steve’s Farewell Workout

Revealed on SugarWOD the day before ;)

Sunday

Weightlifting

Clean Assistive Exercise - 15 mins 
Tempo Front Squat (31X1) 
4 reps @70-75%  
Focus: controlled FS with high elbows & tall chest, holding tension throughout the whole squat

Clean & Jerk - 15 mins 
Low Hang Clean x2 + Jerk (X2)  @ 70-75%
2 sec pause in jerk  

Clean Accessory - 10 mins 
Tricep extensions 
Bicep curls
3x8-10reps
Barbell

Just Move

5 Rounds
35s On
20s Off

Box Jumps
Single Leg V Sits
Devil Presses
Kb Swings
Press Ups
Sit Ups
Jumping Lunges