Monday

2 Rounds 
800m run
20 Chest to bar pull ups
40 Goblet Squats 24/16kg
20 Toes to bar 
40 Kettle-bell Swings 24/16kg

Tuesday

4 minute AMRAP
30 Burpee box jump overs
Max Calorie Row 

Rest 3 minutes 

4 minute AMRAP
30 Burpee box jump overs
Max Calorie Bike

Rest 3 minutes

4 minute AMRAP
30 Burpee box jump overs
Max Calorie Ski 

Wednesday

Gym Closed

Thursday

Every 5 minutes x 4

10 Toes to bar
15 Dumb-bell thrusters 15/10kg
10 Devils press 15/10kg 
50 Double unders 

Friday

 In Teams of 2

16 minute AMRAP
80 Calorie bike
60 Wall balls 9/6kg
40 Hang power cleans 50/35kg
20 Handstand Push ups