Monday

Pause Back squat 5×3 
3 high box jumps between each set 

EMOM x 20 
Min 1 – 15/12 Cal Ski
Min 2 – 10 Toes to bar 
Min 3 – 10 Box jumps 30/24”
Min 4 – 10 Chest to bar pull ups

Tuesday

Push Press 6-6-4-4-2-2

Every 10 minutes x 2
10 Push Press 50/35kg
20/15 Calorie row 
30 Wall balls 9/6kg
40 Russian Kettlebell swings 24/16kg
50 Double unders

Wednesday

Power Snatch 
3-3-3-3-3

Every 6 minutes x 3
9 Power Snatch 50/35kg
15 Handstand Push ups 
21/16 Calorie bike 

Thursday

3 Rounds 
1000/900m row
800m run
2000/1800m C2 Bike 

Friday

A1) Bench Press 10-8-6-6-6
A2) Bent over row 5×10 

B1) Dips 3 x 6-8 reps 
B2) Chin ups 3 x 6-8 reps 

10 minute AMRAP 
30 Double unders
20 Mountain climbers 
10 V- ups  

Saturday 

In teams of 2 
10 Rounds 
12/9 Calorie Echo bike 
9 Thrusters 42.5/30kg 
6 Bar Facing burpees