Monday

10 Rounds 
40 seconds work 
20 seconds rest 
Wall balls 9/6kg

5 minutes rest 

10 Rounds 
40 seconds work 
20 seconds rest
Rowing for calories

5 minutes rest

10 Rounds 
40 seconds work 
20 seconds rest
Lateral Burpee box jump overs 24/20”

Tuesday

Deadlift 10-8-6-4-2

2 rounds 
75 Double unders 
25 Deadlifts 80/50kg
15 Pull ups 

Wednesday

Push Press 5-5-5-5-5

EMOM x 15
Minute 1 – 15/12 Calorie Bike 
Minute 2 – Max handstand push ups 
Minute 3 – Rest

Thursday

2 rounds 

5 minute AMRAP
15/12 Calorie Ski 
10 Toes to bar 

Rest 1 minutes 

5 minute AMRAP 
15/12 Calorie Row 
10 Step overs 24”

Friday

EMOM x 10 
3 High hang Squat snatch 

10 minute AMRAP
5 Wall climbs
20 Russian swings 32/20kg
50 Double unders

Saturday 

In teams of 2

20 minute AMRAP
10 Clean & Jerks 60/40kg
10 Burpees over the bar
10 Back squats 60/40kg

Athletes alternate through each movement