Monday

Strength (Front Squat) 
5-5-5-3-3-3

EMOM x 21
Min 1 – 5 pull ups 10 Push ups 15 Squats 
Min 2 – 15/12 Calorie row 
Min 3  – Rest 

Tuesday

Skill (Handstand walk)

Every 3 minutes x 5
12 Deadlifts 
9 Hang cleans 
6 Push jerks 

Wednesday

EMOM x 10 
3 Position Snatch

 (Skill) Kipping toe to bar 

Turkish Get up 
3-3-3

Thursday

Strength (Pull ups)

EMOM x 30
Min 1 – 15 Burpees 
Min 2 – 15/12 Calorie row
Min 3 – 15 Russian Swings 32/20kg 
Min 4 – 15/12 Calorie Bike 
Min 5 – Rest 

Friday

Strength  (Cluster)

7 rounds 
35 Double unders 
7 Handstand Push ups 
5 Clusters 60/40kg 

Saturday

In teams of 2
10 minutes at each station
2 minute transition 

#Ski erg
# Prowler push and Pull
#Overhead walking lunge