Monday

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

1 minute rest

Tuesday

EMOM x 20

Min 1 
3 Power cleans 
3 Front Squats 
3 Push jerks

Min 2 
10 Bar Facing burpees 

Wednesday

16 minute AMRAP
20/15 Calorie Bike 
20/15 Calorie Row

Thursday

5 Rounds 
30 Wall balls 9/6kg
20 Dumb-bell Snatch 22.5/15kg 
10 Burpee double over

Friday

Open 12.3 

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″
Push press, 12 reps 52.5/35kg
9 Toes-to-bar

Saturday 

20 minute AMRAP
3 Rounds of Strict Cindy 
( 5 Strict pull ups / 10 Push ups 15 Squats 
20/15 Calorie bike 
10 Alternating single arm Devils press 22.5/15