Thursday 20th September

Accessory 5 Rounds NFT 10 x DB Bicep curls Suitcase KB hold :30 each arm Metcon For time: 5 deficit handstand push-ups (4/2”) 5 power cleans, 82.5/55kg 10 strict handstand push-ups 10 power cleans, 70/50kg 20 handstand push-ups 20 power cleans, 60/45kg 40 ring dips 40 power cleans, 45/30kg

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Tuesday 18th September

Accessory 5 Rounds NFT 10 x Pendlay rows 1 min handstand hold or :30 plank :30 hollow hold Metcon 4 rounds of: (:40 work :20 rest) burpee pull-up (2 reps) Wallballs 9/6kg Row KBS 24/16kg

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Monday 17th September

Accessory work week Alternate between the two movements Barbell glute bridge 10-10-10-10-10 Seated tricep extension 10-10-10-10-10 (L + R) Metcon 100 squats 4 rope climbs 75 squats 3 rope climbs 50 squats 2 rope climbs 25 squats 1 rope climb

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Saturday 15th September

In Partners (alternating movements) 10 Rounds for Time 100 meter Run 5 Box Jumps 30/24” 10 Kettlebell Swings 24/16kg 15 Shoulder to overhead 40/30kg 20 Back Squats 40/30kg

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Friday 14th September

Friday “Paul Martini” For Time 20 Burpees 5 Deadlifts 140/100kg 20 Toes-to-Bars 5 Deadlifts 140/100kg 20 Wall Balls 9/6kg 5 Deadlifts 140/100kg 20 Hand Release Push-Ups 5 Deadlifts 140/100kg

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Thursday 13th September

EMOM 10 5 x strict pull-up (3 x strict muscle up) 5 x strict press Metcon Complete as many rounds as possible in 10 minutes of: 5 bar muscle ups 10m handstand walk 15 SDHP 32/24kg

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Tuesday 11th September

3 rounds for max reps of: 1 minute of Burpees 1 minute of wallballs 9/6kg 1 minute of deadlifts 50/35kg 1 minute of med-ball sit-ups 1 minute of hang power cleans 50/35kg Rest 1 minute

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