31/8/2017

A. 3 Minute AMRAP
-Strict HSPU
-Deficit Push Ups *2 x 20kg
-Assisted Push Ups
Rest 2 minutes
X 3

B. EMOM x 12
1- 10 Hang Power Clean 40/30
2- 12-15 Burpees
3- ME Bar MU, C2B or Pull Ups

Rest 3

C. EMOM x 12
1- 10 Push Press 40/30
2- 12-15 KB Swings
3- 30 Second Handstand Hold

25/8/2017

A. Pause Back Squat
5×5 @75% of last weeks single

B. For Time:
Row / Run 1k
30 Pull Ups
40 KB Swing
50 Box Jumps
40 KB Swing
30 Pull Ups
Row / Run 1k

*must Row and run. If you begin workout with 1k Row must finish workout with 1k Run and vice versa*