Monday

Every 2 minutes x 5
20 Wall balls 9/6kg 
Max Calorie row in the remaining time  

Rest 4 minutes 

Every 2 minute
20 Russian Kettle-bell swings 32/20kg 
Max Calorie Echo bike in the remaining time  

Tuesday

Power snatch + high hang squat snatch + Overhead squat 
(15 minutes to build) 

 EMOM x 15
Min 1 – 5 Power Snatch 
Min 2 – 10 Toes to bar 
Min 3 – 50 Double unders

Wednesday

20 minutes 
Back Squat sets of 5 
Chin ups sets of 5-10

20 minutes
Bench press sets of 5 
Power Clean set of 3 

Thursday

Mikko Salo Triangle

40 Minute EMOM
Min 1 – Cal Bike 
Min 2 – Cal Row
Min 3 – Cal Ski 
Min 4 – Rest 

Friday

TPR
3 rounds 
12 Thrusters 52.5/30kg
12 Pull ups 
Then
800m run 
3 rounds 
9 Thrusters 52.5/30kg 
9 Chest to bar pull ups 
Then
800m run 
3 rounds 
6 Thrusters 52.5/30kg
6 Bar muscle ups 

Saturday 

In teams of 2 
80 Bar facing burpees 
4000m row