Monday

A1) Back squat 4 x 5
A2) Jumping squats 4 X 5
A2) Strict press 4 x 5 
A3) Clapping Push ups  4 x 5

10 minute EMOM 
Minute 1 – Strict pull ups 
Minute 2 – Strict Ring Dip 

Tuesday

High hang squat snatch
Build to a heavy single 

EMOM x 10 
3 Reps @ 75% of todays single 

8 minute AMRAP 
6 Single arm alternating Devils press 22.5/15kg 
12 Tuck ups 
24 Double unders  

Wednesday

2 rounds 

5 minute AMRAP
7 Chest to bar pull ups 
7 Deadlifts 80/45kg
7 Box jump overs 

2 minute rest 

5 Minute AMRAP 
Row 

Thursday

 A1) Front Squat 4 x 5
A2) Jumping lunges 4 x 12
A3) Bench Press 4 x 5
A4) Clapping push ups 4 x 6

B1) Deadlift 4 x 5 
B2) Broad jump 4 x 6

C) Single arm DB row 3 x 15

Friday

Every 3 minutes x 10
Alternate between A & B 

A) 400m run 

B) 20 Wall balls 9/6kg 
20 Alternating box step ups 22.5/15kg 

Saturday 

Build to a heavy Power clean & Push Jerk

EMOM x 20 

Min 1 – (1 round of Cindy)
5 Pull ups 
10 Push ups 
15 Squats 

Min 2 – 5 Clean & Jerks 60/40kg