Monday

Thrusters 
10-8-6-4-2

EMOM x 10
Min 1 – 10 Thrusters 50/35kg 
Min 2 – 10 Chest to bar pull ups 

Tuesday

5 rounds 
Every 2 minutes 
20/15 Calorie bike 
Max overhead lunge 20/15kg

1 minute rest 

Every 2 minutes 
20/15 Calorie row
Max burpees over the rower
1 minute rest

Wednesday

Power Snatch 
3-3-3-3-3

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

Thursday

Handstand walk practice 

EMOM x 15
Min 1 – 10 Deck squats
Min 2 – 15 Toes to bar 
Min 3 – 50 Double unders 

Friday

Split Squat 
5-5-5-5-5

Every 4 minutes x 4
15 Dumb-bell push press 
15 Dumb-bell Front squat 
15/12 Calorie bike 

Saturday 

In teams of 3 
9 minute AMRAP Ski erg 
(Change every 30 seconds)

rest 3 minutes 

In teams of 3 
9 minute AMRAP Burpees box jump overs 
Change every 7 reps 

rest 3 minutes 

In teams of 3 
9 minute AMRAP Prowler push 
(Change every 20m)