Monday

30 minute EMOM 
Min 1 – 8 Thrusters + 4 lateral Burpees over the bar 
Min 2 –  Calorie row 
Min 3 – 8 Power Snatch + 4 lateral Burpees over the bar 
Min 4 – Calorie bike erg
Min 5 – 8 Overhead squats + 4 Lateral Burpees over the bar 

Rx weights 42.5/30kg – Calories 15/11
Scaled weights 30/20kg – Calories 10/7

Tuesday

A1) Seated alternating kettle-bell press 5×16-20
A2) Gorilla row 5 x 16-20

12 minute AMRAP
50-40-30-20-10
Russian Kettle bell Swing 24/16kg
Double unders 
In the remaining time AMRAP of bar muscle ups / pull ups 

Wednesday

Front Squat 5×4@80%
7 Round 
200m run
7 Toes to bar 
7 Front squats 60/40kg
7 Push jerks 60/40kg

Thursday

Strict Ring Muscle up Practice 

EMOM x 15 
Min 1 – 10m DB front rack walking lunge
Min 2 – 15/12 calorie echo bike
Min 3 – Rest 

Friday

Power Snatch 3-3-3-3-3 

Every 5 minutes x 4
9 Snatchs 50/35kg
15 Bar facing burpees
21/18 Cal row

(each round has a 3 min time cap)

Saturday 

In teams of 
30 minute AMRAP 
Buy in 2000/1600m row 
AMRAP 
20 Box Jump overs 24/20”
30 Wall balls 9/6kg
40 Calorie Ski 

Conditioning 

Monday

In teams of 2 
10 minutes 
AMRAP
15m Prowler Pull + Push 

Rest 3 minutes 

10 minutes
800m run 
Then AMRAP 
Calorie Ski 

Rest 3 minutes 

10 minutes 
800m Farmers Carry 
Then AMRAP 
Burpee box jump overs 

Wednesday

2 rounds 
10 Burpees 
20/15 Calorie ski 
30 wall balls 9/6kg
800m run 
50 alternating step ups 24/20”
600/500m row  

30 minute time cap

Friday

Mikko Salo Triangle 
10 Rounds 
Min 1 – Calorie bike 
Min 2 – Calorie Row 
Min 3 – Calorie Ski 
Min 4 – Rest