Monday

Test 1 

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand
push-ups 10 dumbbell
shoulder-to-overheads 50 double-unders

♀ 15kg dumbbells ♂ 22.5kg dumbbells

Tuesday

Test 2ish

60 Sit ups
30 pull ups 
60 Alternating reverse lunges 16/12kg
50 Sit ups 
25 Pull ups 
50 Alternating reverse lunges 16/12kg
40 Sit ups
20 Pull ups
40 Alternating reverse class=”Apple-converted-space”>  lunges 16/12kg
30 Sit ups 
15 Pull ups 
30 Alternating reversespan class=”Apple-converted-space”>  lunges 16/12kg

Wednesday

Test 3 

120 Wallballs 9/6kg 
120 Calorie Row 

Thursday

Test 4

 Build to a 4 rep max 
Front squat 

Friday

Test 5ish 

9-6-3
Snatch 65/45kg 
Burpee box jump over 

Saturday 

In teams of 2

20 minute AMRAP 
100 calorie Ski 
100 Kettle-bell swings 24/16kg 
100 Calorie bike