Monday

Bench Press
6-6-6-6-6

10 ring rows between each set 

12 minute time cap
50-40-30-20-10
Double unders 
Sit ups 
In the remaining time AMRAP
10 Push ups 
20 Box step ups 24/20”

Tuesday

Front squat 
15 minutes to build to a heavy single 

10 Power cleans 60/40kg
10 Front squats 
10 Chest to bar pull ups
8 Power cleans 60/40kg
8 Front squats 
8 Chest to bar pull ups
6 Power cleans 60/40kg
6 Front squats 
6 Chest to bar pull ups
4 Power cleans 60/40kg
4 Front squats 
4 Chest to bar pull ups
2 Power cleans 60/40kg
2 Front squats 
2 Chest to bar pull ups

Wednesday

30 minute EMOM 
Min 1 – 15/12 Calorie Row 
Min 2 – 15 Burpees 
Min 3 – 15/12 Calorie Ski 
Min 4 – 200m run 
Min 5 – Rest 

Thursday

Push Press 
5-5-5-5-5

Every 10 minutes x 3
20 Wall-balls 9/6kg
20 Sumo deadlift high pulls 32/20kg
20 Box jumps 24/20”
20 Push press 42.5/30kg
20/15 Calorie Bike 

Friday

EMOM x 10
3 Position Snatch (Floor, Knees, Hips)

Snatch high pull (with 3 second pause at the knee)
3-3-3-3-3

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

Saturday 

In teams of 3 
120/100 Calorie Row
800m Farmers Carry 32/20kg
120/100 Calorie Ski
100 Burpee box jump overs 24/20”
120/100 Calorie bike