Monday

Hang squat Snatch
3-3-3-3-3

Every 3 minutes x 5
3 Hang squat Snatch 60/40kg
12 Toes to bar
50 Double unders

Tuesday

2 Rounds

6 minute AMRAP
12 Kettlebell swings 24/16kg
12 Wall balls 9/6 kg
12 Box Step overs 20″ (24/16kg)

4 minutes rest

6 minute AMRAP
Row

4 minutes rest

Wednesday

A1) ATG split squat 5×5
A2) Seated good morning 5×10

Front Squat 3-3-3-3-3

RDL 5-5-5-5-5

Thursday

EMOM x 10
40 seconds work
20 seconds rest

Min 1 – Wall walk
Min 2 – Double unders

3 minutes rest

EMOM x 10
40 seconds work
20 seconds rest

Min 1 – Bike
Min 2 – Burpees

3 minute rest

EMOM x 10
40 seconds work
20 seconds rest

Min 1 – Handstand hold
Min 2 – Hollow hold

Friday

2 rounds

3 minute AMRAP
15 Toes to bar
15 Front squats 50/35kg

3 minutes rest

3 minute AMRAP
10 Chest to bar pull ups
10 Thrusters 50/35kg

3 minute AMRAP
5 Bar Muscle ups
5 Clusters 50/35kg

3 minutes rest

Saturday

9 minute AMRAP
30 second ski
10m sled drag
10m sled push

3 minutes rest

9 minute AMRAP
Echo bike
Change every 30 seconds

3 minutes rest

9 minute AMRAP
60 second Row
10 burpees