Monday

12 minute Ski 
Every 3rd minute 
50 Double unders

Rest 3 minutes

12 minute row 
Every 3rd Minute 
10 Burpees over the erg

Rest 3 minutes

12 minute Bike 
Every 3rd minute 
15 Russian Kettlebell swings 24/16kg

Tuesday

Power Snatch 
3-3-3-3-3

Every 2 minutes x 10
3 Power snatches 60/40kg
15 Wall balls 9/6kg 

Wednesday

Back Squat
10-8-6-6-6

A) Single leg RDL 3×10
B) step up 3×10

A) Dumb-bell bench press 4 x 12-15
B) Bent over row 4×10

Thursday

Handstand walk Practice 

EMOM x 20
Min 1 – 5 Bar Muscle ups
Min 2 – 12 Box Jump overs 24/20”
Min 3 – 15/12 calorie Ski
Min 4 – Rest

Friday

Build to heavy 
3 Power cleans 
3 Front Squats 
3 jerks 

EMOM x 20
Min 1 – Macho Man
3 Power cleans 
3 Front Squat 
3 Push Jerks
Min 2 – 10 Pull ups

Saturday 

 In teams of 2
100 Wall balls 9/6kg
50 Bar Facing burpees 
100 Kettle-bell swing 24/16kg 
50 Bar Facing burpees 
100 Deadlifts 80/50kg 
50 Bar Facing burpees 
100/80 Calorie bike