Monday

A) Dumb-bell single arm press 
8-8-8-8-8

B) Single arm  Dumb-bell row 
8-8-8-8-8

5 rounds 
30 seconds work
30 seconds rest 
# Wall walks 
# Double unders 
# Ski erg

Tuesday

Pause Front Squat 
5×5 @ 75%

EMOM x 15
Min 1 – 10 Clean & Jerks 50/35kg 
Min 2 – 20 Wall balls 9/6kg 
Mn 3 – Rest 

Wednesday

Ring Muscle up Practice 

3 rounds 
3 minute Row 
Rest 1 minute
3 minute Bike 
Rest 1 minute  

Thursday

EMOM x 10 
Power snatch + Hang squat snatch

3 Rounds 
3 minute AMRAP 
3 Toes to bar 
3 Overhead squats 35/25kg
3 Lateral burpees over the bar 
(Add 3 reps to each movement every round)

Friday

Deadlift 
10-8-6-4-2

Helen 
3 Rounds 
400m run 
21 Kettlebell swings 24/16kg
12 Pull ups 

Saturday 

10 minute AMRAP
100 Calorie bike 
100 Burpees 
100 Wall balls

Rest 3 minutes

10 minute AMRAP
100 Calorie Ski 
100 Sit ups 
100m Prowler push 

Rest 3 minutes 

10 minute AMRAP
100 Calorie row 
100m Walking lunges 
100 Push ups 

Conditioning 

Monday

Every 6 minutes x 5
9 Burpee box jump overs 24/20”
200m run 
21/18 Calorie row

Wednesday

2 rounds 

2 minute AMRAP
Max Calorie row 

-1 minute rest-

2 minute AMRAP
30 Wall balls + Max double unders

-1 minute rest-

2 minute AMRAP
Max Calorie bike 

-1 minute rest- 

2 minute AMRAP
30 Wall balls + Max double unders

-3 minute rest- 

Friday

Min 0
4 Rounds 
30 sit ups 
1000/900m Bike erg 

Min 15
4 Rounds 
20 Plate Ground to overhead 20/15kg
500/400m Row 

Min 30
4 Rounds
10 Single arm Devils press
400m run