Monday

Front Squat 
5-5-5-3-3-3-1-1-1

EMOM x12 
(All movements are performed with one kettlebell) 
5 Cleans + 5 Front squats + 5 Push press 
Odd – Right arm 
Even – Left arm 

Tuesday

3 sets 

Every 3 minutes perform  one round 
Round 1 – 30/20 cal bike
Round 2 – 20 Toes to bar + 80 Double unders 
Round 3 – 30/20 Cal ski
Round 4 – 20 Dumb-bell hang snatch + 20 Push ups 
Each round has a 2 minute time cap

Wednesday

A1) Strict Press 10-8-6-4-2
A2) Strict pull ups 5 -10 reps between each set 

Every 90 seconds x 10
5 Burpees 
7 Box Jumps 24/20”
9 Wall balls 9/6kg 

Thursday

Deadlift 5-5-5-3-3-3-1-1-1 

50-40-30-20-10
Russian Kettlebell swings 24/16kg
Sit ups 

Friday

EMOM 30 minutes
Min 1 – 10 Dumb-bell Thrusters 22.5/15kg 
Min 2 – 5 Bar Muscle ups 
Min 3 – Rest 
Min 4 – 10 Hang Power snatch 42.5/30kg
Min 5 –  15/12 Calorie bike 
Min 6 – Rest

Saturday 

In teams of 2 

100 Calorie row  
100 Deadlifts 60/40kg
80 Calorie row 
80 Hang power cleans 60/40kg
60 Calorie row
60 Front squats 60/40kg 
40 Calorie row 
40 Push jerks 60/40kg 
20 Calorie row 
20 Clusters 60/40kg