Monday

Thrusters 
10-8-6-4-2

4 Rounds 
2 minute AMRAP
8 Thrusters 42.5/30kg
10 Bar facing burpees 
2 minute rest between rounds 

Tuesday

3 minute AMRAP 
20 Dumb-bell Lunges 22.5/15kg
50 Double unders
12 Toes to bar 
Max Bar Muscle ups 

2 minutes rest between rounds

Wednesday

20 minutes to build 
Bench press sets of 5
Power clean sets of 3 

Thursday

3-6-9-12-15-18-21…..
Wall ball 9/6kg
Kettlebell Swings 
Calorie Bike

Friday

For time:
• 100 dumbbell snatches
• 80-cal. row
• 60 bar-facing burpees
• 40 muscle-ups

Men use 22.5 kg dumbbell
Women use 15 kg dumbbell

Saturday 

In teams of 3
20 minute AMRAP
3000m Ski 
Max Prowler push