Monday

A1) Deadlift 5-5-5-5-5
A2) Single arm KB strict press 5-5-5-5-5

15 minute EMOM
4 Burpees 
6 Box Jumps 24/20”
8 Wall balls 9/6kg 

Tuesday

10-15-20–25-30
Toes to bar 
15-15-15-15-15
Thrusters 52.5/35kg 

Wednesday

EMOM x 8 
Min 1 – 8 Power Snatch 
Min 2 – 8 Handstand push ups 

2 minute rest 

EMOM x 8
Min 1 – 15/12 Calorie row 
Min 2 – 8 Front rack reverse lunge 

Thursday

5 rounds 
40 seconds on 
20 second transition 
Bike 
Double unders 
Ski 
Burpee box jump overs 24/20”

Friday

20 minute AMRAP 
50 Wall balls 9/6kg
40 Step ups 20” (9/6kg)
30 Pull ups 
20 Power cleans 70/45kg
1000m Row

Saturday 

A1) Bench Press 8-8-8-8-8
A2) Bent over row 8-8-8-8-8
 
B1) Bicep curls 4×15-20
B2) DB overhead tricep extensions 4×15-20 

C) Shoulder super set 
3 rounds 15 reps of each movement
Bent over fly 
Lateral raise