Semester 1 Week 7

Monday: (Weight Deck) 

EMOTM x 15 

3 Back Squat At Tempo 5-2-x-1 

3 Rounds for time 

10 Power Clean - 95 / 65

15 Pull Ups 

Tuesday: (Aux Gym) 

Partner Max Wall-Ball 3 Sets*

For time 18-15-12 Rep Rounds of:
KBS 55/35
Double Unders
No Push Up Burpee Box Jump 24/20
Double Unders

Wednesday (AUX GYM) 

Handstand / Turkish Get Up technique 

ABS

Thursday

EMOTM x 15 

4 Strict Pull Ups / 4 Muscle Ups 

Rest 5 Minutes 

"Fran" 

21 - 15 - 9

Thrusters 95 / 65 

Pull ups *

* I know... most of you are complaining right now. Why do we have to do Fran after a bunch of pull ups? Let's face it, you are all going to do jump pull ups anyway. Get over it!

Challenge Friday: 

For time (12 Minute cap) 24 / 16 kg's 

12 Turkish Getups 

36 KB Thrusters 

48 KB Snatch 

72 KB Goblet Squats

200 Double Unders