Monday

Every 10 minutes x 3
45/35 Calorie Row
35/25 Calorie bike
25 Down ups

8 minute time cap per round 

Tuesday

EMOM x 10 
Min 1 – 5 Bar Muscle ups 
Min 2 – 50 Double unders

A) 5 x 8-12 Neutral grip Dumb-bell bench press 
B) 5 x 8-12 Australian pull ups 

Wednesday

EMOM x 10
Squat clean + 2 Front squats 

Every 4 minutes x 5
6 Squat cleans 70/45kg
9 Toes to bar 
12 Burpees over the bar

Thursday

In teams of 3
9 minute AMRAP 
Prowler pull and Push 

3 minutes rest 

9 minute AMRAP 
800m run 
Then in the remaining time 
AMRAP calories Echo bike changing every 30 seconds 

3 minutes rest 

9 minute AMRAP 
5 kettlebell Thrusters + 10 Alternating Front rack lunges 

Friday

Power Snatch 3-3-3-3-3

EMOM x 20 
Min 1 – 5 Power Snatch 
Min 2 – 10 Handstand Push ups 
Min 3 – 15/12 Calorie Ski 
Min 4 – Rest 

Saturday 

In teams of 2
100/80 Calorie bike 
100 Wall balls 9/6kg
80/60 Calorie bike 
80 Kettlebell swings 24/16kg  
60/40 Calorie bike 
60 Burpees 
40/30 Calorie bike 
40 Toes to bar  
20 Calorie bike 
20 Pull ups