Monday 

Push Press 1RM 

Split Jerk 1RM

E5MOM 15 mins (3 sets)

1000m Bike Erg + 500m Ski 

Then 

E5MOM 15 mins (3 sets)

35/25 Calorie Echo + 500m Row 

(Total work 30 mins)

Tuesday 

Clean 1RM 

(15-20 mins)

“DT”

5RFT:

12 Deadlifts 70/47.5kg

9 Hang Power clean 70/47.5kg

6 Push Jerks 70/47.5kg

(Timecap 18)

Wednesday

Back Squat 1RM

“Kelly”

5RFT:

400m Run

30 Box jumps 24/20”

30 Wall balls 9/6kg

(Timecap 30)

Thursday 

Strict Pull Up 1RM 

“Heavy Helen”

3RFT:

400m Run

21 KBS 32/24kg

12 C2B Pull Ups 

(Timecap 15)

Rest 5 mins 

“Heavy Jackie”

For time:

1000m Row

50 Thrusters 35/25kg

30 Pull Ups

(Timecap 15)

Friday

Overhead Squat 3RM

Snatch 1RM

For time:

2000m Row or 2000m Ski

Saturday

Clean 1RM

“Mini Murph “

For time:

800m Run

50 Pull Ups

100 Push Ups

150 Air squats

800m Run

(Timecap 20)

Scaled – partition reps as needed

Rxd – Complete as prescribed

Sunday

Bench Press 1RM

“Lynne”

5 rounds for max reps:

Benchpress (Bodyweight)

Strict Pull ups

Note: no time component rest as needed

(Timecap 15)

“Annie”

For time:

50-40-30-20-10

Double unders

Ab mat sit ups

(Timecap 12)