Monday

4 Rounds 
2 minute AMRAP
10 Overhead Squats 50/35kg
10 Chest to bar pull ups 
Max Bar facing burpees

Rest 2 minutes  

Tuesday

Every 8 minutes x 4
25/20 Calorie Row 
100 Double unders 
25/20 Calorie Bike 

Wednesday

EMOM x 15
Min 1 – 5 
2 Power Cleans + 1 Squat clean 
Min 6 – 10 
1 Power Clean + 1 Squat clean 
Min 11-15
1 Squat clean 

Thursday

EMOM x 10 
Min 1 – 8 Dumb-bell bench press
Min 2 – x Chin ups 

EMOM x 10 
Min 1 –  6 Strict Press
Min 2 –  12 Renegade row 

Friday

Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Men deadlift 102.5kg and throw 20-lb. ball to 10-ft. target
Women deadlift 70kg and throw 14-lb. ball to 9-ft. target

Saturday 

Every 10 minutes x 3
15 Burpee Box Jump overs 24/20”
30 Box Step ups 
40/30 Calorie Bike