301017-051117

Monday 30

Deadlift

10-8-6-4-2

 

For time

500m row

5 deadlift 140/100kg

500m row

5 deadlift 130/90kg

500m row

5 deadlift 120/80kg

500m row

 

Tuesday 31

TTB Tekkers

 

For time

50DU / 100SU Check in

3 Rounds

10 ALT DB Snatch

10 TTB

50DU / 100 SU Check out

 

Wednesday 01

OH Squat

10-10-7-7-5

 

E3M3M21

2 x Rope climbs

10 OH squats 40/30kg

15 Box jumps

 

Thursday 02

HSPU Tekkers

 

AMRAP10

10 HSPU

20 Air squats

30 Sit Ups

 

Friday 03

C+J

Build to heavy double

*20mins

 

For time

21-18-15-12-9-6-3

KB Swings 20/16kg

Power Clean 40/30kg

 

Saturday 04

Pairs

35 mins

Max cal row

*split cals evenly

 

Tabata

Hollow holds

 

Sunday 05

REST DAY

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