Monday

Overhead squat 3-3-3-3-3

8 rounds 
1:30 work 1:30 rest 
alternate between A and B  

A) AMRAP
5 Chest to bar pull ups 
10 Bar facing burpees 

B) AMRAP
5 Toes to bar 
10 Overhead squats 50/35kg

Tuesday

Every 3 minutes x 5
15m DB Front rack lunges 22/15kg
12 DB Thrusters 22/15kg

In teams of 2 
18 minute Echo Bike 
Change every minute 

Wednesday

Bella Complex 
Squat Clean + Jerk + Front Squat + Jerk 

12 minute AMRAP 
15 Wall-balls 
20 Kettle-bell swings 24/16kg 
30 Double unders 

Thursday

Landmine Press 4×12
Bird dog row 4×12 

EMOM x 20
Min 1 – Chin ups 
Min 2 – Dumb-bell bench press 
Min 3 – Ski
Min 4 – Kettle-bell front rack carry 

Friday 

Deadlift 10-8-6-4-2

Every 5 minutes x 4
9 Box Jumps 24/20”
12 Handstand Push ups 
15 Deadlifts 80/50kg 
21/18 Calorie row 

Saturday 

In teams of 2
30 minute AMRAP 
100/80 Calorie bike 
100 Alternating Step ups 24/20” (22.5/15kg)
100 Med-ball sit ups 6/4kg
100 strict press 20/15kg

Conditioning

Monday  

30 minute EMOM
40 seconds on 20 off 
Min 1 – Wall balls 
Min 2 – Ski 
Min 3 – Single arm devils press 
Min 4 – Shuttle run 
Min 5 – Rest 

Wednesday 

15 minute AMRAP 
For quality 
5 Pull ups 
10 Push ups 
15 Squats 
20 Russian twists 

Rest 5 minutes 

15 minute AMRAP 
Bike 

Friday

10 rounds
40 seconds work 20 seconds rest
Wall balls 9/6kg

4 minutes rest

10 rounds
40 seconds work 20 seconds rest
Rowing

4 minutes rest

10 rounds
40 seconds work 20 seconds rest
Burpee broad jumps