Monday

EMOM x 20 

Min 1 – 10 Deadlift 100/70kg
Min 2 – 15 Wallballs 9/6kg 
Min 3 – 15/12 Calorie 
Min 4 – 10 Handstand Push ups 

Tuesday

5 Rounds 

3 minute AMRAP 
4 Dumb-bell Thrusters 22.5/15kg
6 Toes to bar 
24 Double unders 

1 minute rest 

Wednesday

Macho Man

EMOM x 20 
3 Power cleans +
3 Front Squats +
3 Push Jerks

Thursday

A1) Bench Press 5 x 6-8
A2) Bent Over row 5 x 8-12

B1) Ring dips 4 sets (sub max)
B2) Weighted Chin up 4 x 4-6

3 rounds 
15 Reverse fly
15 Lateral raise 
15 Bicep curl 

Friday

20.1 
10 Rounds 
8 Ground to overhead 42.5/30kg 
10 Bar facing burpees 

Saturday 

EMOM x 15
Min 1 – 5 Bar Muscle ups 
Min 2 – 15 Wall balls 9/6kg 
Min 3 – 15/12 Calorie row