Monday

Power Snatch + Hang Squat Snatch EMOM x 10

Snatch pull (with 3 second pause at the knee)

Back Squat 10-8-6-4-2-2-2

Tuesday

10 minute EMOM
Min 1 – 5 Piked handstand push ups 
Min 2 – 5 Strict pull ups 

Every 10 minutes x 2
10 Box Jumps 30/24”
20 Russian swings 32/20kg 
30 Wall balls 9/6kg
40 Sit ups 
50 Double unders

Wednesday

ATG Split Squat 5×5

2 Rounds 

3 minute AMRAP
20m Overhead lunge 20/15kg
Max calorie Ski 

3 minutes rest

3 minute AMRAP
12 Single arm Devils. Press 
Max calorie Bike 

3 minutes rest 

Thursday

Overhead Squat 5-5-5-5-5

EMOM x 15
Minute 1 – 15/12 Cal Row 
Minute 2 – 15 Toes to bar
Minute 3 – 5 Overhead Squats

Friday

Deadlift 
10-8-6-4-2-2-2

10 minute AMRAP
3 Lateral burpees over the bar
3 Deadlifts 100/70kg
6 Lateral burpees over the bar
6 Deadlifts 100/70kg
9 Lateral burpees over the bar
9 Deadlifts 100/70kg

Saturday 

In teams of 3

9 minute AMRAP
Prowler Pull & Push 

3 Minutes rest 

9 minute AMRAP
Ski & Wall balls

3 minute Rest 

9 minute AMRAP
Bike & Front Rack Carry