Monday

Push press 3-3-3-3-3

Jack 
20 minute AMRAP 
10 Push Press 50/35kg
10 Kettlebell swings 24/16kg
10 Box Jumps 24/20”

 Tuesday

30 minute AMRAP
300m run
20 Kettlebell Deadlifts 32/20kg
10 Push ups
300m run
20 Kettlebell Goblet squats 32/20kg
10 Strict pull ups 
300m run
20 Kettlebell Goblet reverse lunges 32/20kg
10 Strict toes to bar

Wednesday

Power snatch + Overhead squat 
5+5 – 5+5 – 5+5 – 5+5 – 5+5

Open 11.1
10 minute AMRAP
30 Double unders
15 Power snatches 35/25kg 

Thursday

A1) Bench press 5×5 
A2) Gorilla rows 5×20 

B1) Pull ups 5 x ?
B2) Handstand Push up 5 x ?

In teams of 2 
2000m row 

Friday

Pause Front Squat 5×5 @75%

EMOM x 15 
Min 1- 10 Clean & Jerks 60/40kg 
Min 2 – 20 Wall balls 9/6kg 
Min 3 – Rest

Saturday 

In teams of 3 

30 minute AMRAP
300 Calorie row  
300 Calorie bike 
3000m run