Monday

 Deadlift 10-8-6-4-2

4 rounds 
2:30 work
2:30 rest 
10 Deadlifts 100/70kg 
20 Wall balls 9/6kg 
Max calorie row 

Tuesday

Strict Handstand Push ups   

EMOM x 20 
Min 1 – 50 Double unders
Min 2 – 15/12 Calories bike 
Min 3 – 15 Burpees 
Min 4 – Rest 

Wednesday

In a 20 minute window 
Sets of 5 on Back squats 
in between each set 5 high box jumps

In a 15 minute window 
Sets of 8 Front rack Kettle-bell step ups  
in between each set 20 second chin over the bar hold 

Thursday

A1) Turkish get up 3-3-3-3-3
A2) Strict Toes to bar 5-5-5-5-5

EMOM x 10
Kettle-bell snatch 
Min 1 – 10 (left arm)
Min 2 – 10 (right arm)

Ski erg
8 x 
30 seconds on 
60 seconds off

Friday

Power Clean 
5-5-5-3-3-3-1-1-1

In teams of 2 
20 minute AMRAP
50 Wall balls 9/6kg
40 Box Jump overs 24/20”
30 Bar facing burpees 
20 Power cleans 70/45kg
1000m row 

Saturday

15 minute window  
12 Dumb-bell bench press
12 Renegade Rows 

12 minute window 
8 Chin ups 
8 Strict press 

10 minute window 
15 Bicep curls 
15 Overhead tricep extensions 
15 Reverse fly