Monday

Open 21.3 / 21.4

or 

22 minute AMRAP 
30/25 Calorie Bike 
20 Step ups 
10 Push ups

Tuesday

EMOM x 10
Power Snatch + High hang squat snatch

Back squat 
5×3

Wednesday

Minute 0
21-15-9
Calorie Bike
Handstand Push ups 

Minute 10 
21-15-9
Calorie Bike 
Toes to bar 

Thursday

Every 90 seconds x 16
1 – Bench press 6-8 reps 
2 – Chin ups 6-8 reps 
3 – Strict press 6-8 reps 
4 – Bent over row 6-8 reps

3 Rounds 
Bicep curls 15-20
Tricep Push downs 15-20
Lateral raise 15-20

Friday

Laura
21 minute AMRAP
In teams of 2
30 Calorie row 
20 Burpees over the rower 
10 Power Cleans 70/45kg

Saturday 

5 Rounds 
40 seconds on
20 seconds off

  • Wall balls 9/6kg
  • Russian Kettlebell Swings 24/16kg
  • Ski 
  • V- ups