Monday

Every 12 minutes x 3
15/12 Calorie bike 
20 Toes to bar 
15 /12 Calorie bike 
15 Pull ups 
10 Bar Muscle ups 

Tuesday

Front Squat 5×4 @80% 

EMOM x 10
Min 1 – 10 Kettlebell Thrusters 20/12kg 
Min 2 – 10 Deadlifts 100/70kg 

Wednesday

Every 8 minutes x 4
25/20 Calorie row 
100 Double unders
25 Calorie bike

Thursday

A1) Handstand Push ups 
5 x 5-10 reps 

A2) Rope climb (legless if Possible)
5 x 1-2 assents

B1) Bench press
5 x 8-12

B2) Ring row 
5 x 8-12

Friday

Back Squat 10-8-6-4-2-2-2

21-15-9
Back Squat 80/50kg (Bar starts on the floor)
Kettlebell swing 24/16kg

Saturday 

30 minute AMRAP 

3 Rounds of Cindy 
(5 Pull ups 10 Push ups 15 Squats)
2 Rounds 
400m Run 20 Box Jumps 24/20”
1 round 
50 Double unders 50 Sit ups