Monday

EMOM x 20
Min 1 – 15/12 Calorie row 
Min 2 – 7 Thrusters + 7 Box Jumps 
Min 3 – 7 Pull ups + 7 Burpees 
Min 4 – Rest 

Tuesday

15 Minute AMRAP
4 Handstand Push ups
6 Pistols
8 Toes to bar
45 Double unders

Wednesday

EMOM x 10 
Snatch High Pull +
Low Hang snatch +
Overhead Squat 

Back Squat 
5 x 3

Thursday

A1) Dumb-bell bench press 5×8-12 reps
A2) Renegade row  5×8-12

B) 50 Dumb-bell curl and press

C) 10 minute Max calorie bike 

Friday

In teams of 2 
24 minute AMRAP
24 Shoulder to overhead 60/40kg
24 Box Jumps 24/20”
24 Wall Balls 9/6kg
24 Power Cleans 60/40kg
24 Box Jumps 24/20”
24 Wall Balls 9/6kg
24 Deadlifts 60/40kg

Saturday 

Every 4 minutes x 5
20/15 Calorie Row
10 Bar Facing burpees 
15/10 Calorie ski