Monday

Pause Back squat 
5×3 

3 high box jumps between each set 

EMOM x 20 
Min 1 – 15/12 Cal Ski
Min 2 – 10 Toes to bar 
Min 3 – 10 Box jumps 30/24”
Min 4 – 10 Chest to bar pull ups

Tuesday

Push Press
6-6-4-4-2-2

Every 10 minutes x 2
10 Push Press 50/35kg
20/15 Calorie row 
30 Wall balls 9/6kg
40 Russian Kettlebell swings 24/16kg
50 Double unders

Wednesday

Power Snatch 
3-3-3-3-3

Every 6 minutes x 3
9 Power Snatch 50/35kg
15 Handstand Push ups 
21/16 Calorie bike 

4 minute time cap

Thursday

Every 8 minutes x 4
200m run
20 Toe to bar  
20 Overhead single arm dumb-bell lunge 22.5/15kg

5 minute time cap

Friday

Every 2 minutes x 10
6 Deadlifts 70/45kg
5 Hang power cleans 70/45kg
4 Push jerks 70/45kg

Saturday 

Every 10 minutes x 4
40/30 Calorie Row
30/20 Calorie bike
20 Burpees to a plate

8 minute time cap per round