Monday

Split Jerk
3-3-3-3-3-3-3

400m run
40 strict presses 20/15kg
40 sit ups
400m run 
30 strict presses 20/15kg
30 sit ups 
400m run
20 strict press 20/15kg  
20 sit ups 

Tuesday

EMOM x 32
Min 1 – 16/13 Calorie row
Min 2 – 8 Kettle Swings 32/20kg + 8 Box Jumps 24/20”
Min 3 – 8 Pull ups + 8 Burpees 
Min 4 – rest 

Wednesday

Pause Front Squat 5×4 @ 80%

Macho Man 

EMOM x 20 
3 Power Clean 
3 Front Squat 
3 Push Jerk 

Thursday

Every 9 minutes x 4
30/24 Calorie bike 
30/24 Calorie row 
30/24 Calorie ski 

Friday

EMOM x 20 
Min 1 – 5 Bar Muscle ups
Min 2 – 10 Deadlifts 100/70kg 
Min 3 –  15 V-ups 
Min 4 – 200m run

Saturday 

Happy Halloween 

20 minute AMRAP
20 Single Arm alternating devils press 22.5/15kg
20 Alternating box step ups 22.5/15kg (24/20” box)
31 Wall balls 9/6kg