Monday

7 minute AMRAP (For quality)
5 Strict Pull ups 
5 Dips 
25 Single unders

60 Double unders 30 Burpees
60 Double unders 30 Wall balls 9/6kg
60 Double unders 30 Kettlebell swings 24/16kg
60 Double unders 30 Wall balls 9/6kg
60 Double unders 30 Burpees

Tuesday

Hang Power Snatch 3-3-3-3-3

EMOM x 15
Min 1 – 25 Air squats 
Min 2 – 15/2 Calorie row 
Min 3 – 5 Hang power snatch 50/35kg

Wednesday

Build to a heavy Power Clean & Push jerk

3 Rounds 
12 Power Cleans 60/40kg
12 Pull ups 
12 Push Jerks 60/40kg
12 Toes to bar

Thursday

10 minute AMRAP 
20/15 calorie bike 
20 Dumb-bell snatch

Rest 5 minute 

10 minute AMRAP
20/15 calorie ski 
20m Overhead lunge 20/15kg 

Friday

Back squat 5×5 

800m Run
50 Wall balls 9/6kg
25 Burpees
15 Box Jumps 24/20”
25 Burpees
50 Wall balls 9/6kg