Monday

Ring Muscle up Practice 

EMOM x 20
Min 1 – Assault bike 
Min 2 – Row 
Min 3 – Ski 
Min 4 – Rest 

Tuesday

EMOM x 10
Snatch Deadlift Knees +
Snatch High pull +
High hang Snatch

Back Squat 5 x 5

Wednesday

In teams of 2 

You go i go 
20 minute AMRAP
5 Chest to bar pull ups 
3 Box jumps 30/24”
1 Clean & Jerk 80/45kg

Thursday

A1) Bench Press 5×6
A2) Bent over row 5×12

5 rounds 
10/10 Single arm Kettlebell swing 
5/5 KB Clean + Push press
50 Double unders 

Friday
Thrusters 10-8-6-4-2

4 rounds 
3 mins on 
3 mins off
20/15 Calorie row 
10 Burpees over rower 
10 Thrusters 42.5/30kg 
10 Toes to bar 

Max bar muscle ups

Saturday 

Deadlift 5-5-5-5-5

2 Rounds 
200m run 
10 Deadlifts 100/70kg 
400m run 
20/15 calorie bike
600m run 
30 Wall balls 9/6kg