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
