Monday

4 Rounds 

Every 20 seconds x 6
1 Snatch 
Rest 2 minute Between rounds 

Back Squat 
5-5-5-5-5

Tuesday

S&M 

20 minute AMRAP 
50 Calorie Row 
45 Wall balls 9/6kg 
50 Russian Kettle bell swings 24/16kg 
45 Down ups 

Wednesday

10 minutes to build to a heavy power clean

15.4
8 minute AMRAP
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Thursday

4 Rounds 
1 minute on 1 Minute off
Double unders
Ski  
Toes to bar 

Friday

20.1 
10 Rounds 
8 Ground to overhead 42.5/30kg 
10 Bar Facing Burpees 

Saturday 

A1) Bench Press 5-5-5-5-5
A2) Gorilla 5×20

B1) Dips 4×8-12
B2) Chin ups 4×8-12

C) Double Kettlebell reverse lunge 
20-16-12