14/09/26 - Mon

BASE

Snatch Balance

2x3 @ 80% 1RM Snatch

3x2 @ 85%

3min On / 1min Off x3

25/20 Bike or 30/24 BikeErg

Max Dual KB FR Reverse Lunges (24/16)

*P2 starts at 2min

16/09/26 - Wed

BASE

EMOM 12

1: Max Wall Walk

2: Rest

3: Max Kipping HSPU

4: Rest

3 Sets

8 Strict Pull-ups

250/200m Row

8 Strict Pull-ups

- Rest 1:1 -

*With a Weighted Vest if you have one.

19/09/26 - Sat

BASE

Every 4min x3

15/12 Row + 15 Burpee Over Rower + 15/12 Row

- Rest 3min -

Every 4min x3

15 KB Goblet Squat (24/16) + 20 TTB + 15 KB Goblet Squat

- Rest 3min -

Every 4min x3

15/12 Bike + 20 Alt DB Snatch (22.5/15) + 15/12 Bike

*Start upto 4pax at each station.