Monday

5 sets (every 2  minutes)
3 strict handstand push ups + 7 Kipping 

14 minute AMRAP
Complete 10 Rounds
30 Double unders 
15 Russian Kettlebell swings 24/16kg

In any remaining time Max handstand Push ups 

Tuesday

Back Squat 
10-8-6-6-6

(5 strict pull ups between each set of squats) 

12 minute AMRAP
10 Back rack reverse lunge 40/30kg
30 Russian twists 9/6kg

Wednesday

Power Snatch 3-3-3-3-3 (touch and go)

7 rounds 
Every 3 minutes 
7 Toes to bar 
7 Power snatches 40/30kg 
7 Bar facing burpees 

Thursday

Bench press 
5-5-5-3-3-3-1-1-1

EMOM x 15
Min 1 – 5 Pull ups 10 push ups 15 squats 
Min 2 – 15/12 Calorie bike 
Min 3  – Rest 

3 rounds 
12 single arm dumb-bell rows 

Friday

30 minute EMOM 
Min 1 – 12 Deadlifts 70/45kg
Min 2 – 9 Hang power cleans 70/45kg 
Min 3 – 6 Push jerks 70/45kg 

Saturday 

In teams of two

25 minute AMRAP
10-20-30-40-50… ect 
Calorie row 
Wall balls 9/6kg
Burpees over the erg