Monday

Strength
Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

Games Workout IE4
For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks
Thrusters 50/35

Time cap: 20 min.

Technique Tuesday

Skill - Pull Ups

EMOM 3 - 1-5 Strict Pull Ups
EMOM 3 - 10 Kipping
EMOM 3 - 3-5 Kipping Pull Ups
EMOM 3 - 1-3 Strict Chest To Bar
EMOM 3 - 3-5 Kipping Chest To Bar
EMOM 3 - 10 Butterfly

Workout

E3MO3M 15
10/8 Cal Machine
5 C2B Pull Ups
200m Sprint

Score = Seconds before 3 minutes

Wednesday

Partner Workout

AMRAP 30
15/12 Cal Machine
10 Hang Power Snatches 42.5/30

Complete full rounds before swapping

Weightlifting

20 mins:
Power Clean + Hang Power Clean + Jerk (Split or Power)
65-70%

3 sets for quality:
10-12 KB strict press
12-14 Plate raises

Thursday

Strength
20 Minutes to complete

Clean
5x1 @90%

Workout

Virtual Workout Event 4
7RFT
200m Run
1 Clean

60/65/70/75/80/90/100

42.5/45/47.5/50/55/60/65

Time cap: 15 min.

Friday

Strength

EMOM 15
1. 10 Strict Press
2. 10 Hand Release Press Ups
3. 30 Banded Tricep Extensions

Workout

100 Double Unders
40 KB Swings 24/16
16 Burpees Over KB
75 Double Unders
30 KB Swings
12 Burpees Over KB
50 Double Unders
20 KB Swings
8 Burpees Over KB
25 Double Unders
10 KB Swings
4 Burpees Over KB

Saturday

Endurance

5RFT
400m Run
16 DB Deadlifts 20/12.5
14 DB Hang Power Cleans
12 DB STOH
10 DB Box Step Overs 21/18

Partner Workout

6RFT
400m Run Together
5 GTOH Each 80/55
15 Pull Ups Each

Sunday

Weightlifting
20 mins:
Snatch Deadlift + Hang Snatch + OHS
65-70%

3 sets for quality:
10-12 narrow goblet squats
2 lengths monster walk

Just Move

In 10 mins
800m Run
40 Plate GTOH 20/15
20 Burpees

AMRAP 10
10 DB Snatches 22.5/15
10 Press Ups
10 Sit Ups

Rest 2 mins

EMOM 10
1. 15 Ring Rows
2. 15 DB Squats