Monday

Push Press 
3-3-3-2-2-2-1-1-1

10 minute AMRAP
7 Hang cleans 42.5/30kg
7 Shoulder to overhead 42.5/30kg
30 Double unders 

Tuesday

EMOM x 10 
Power Snatch + Hang squat snatch 

EMOM x 12
Min 1 – 6 Devils Press 
Min 2 – 12 Toes to bar 

Wednesday

A1) Bulgarian Split squats 4×10
A2) Chin up 4x 5-10

EMOM x 15 
Min 1 – Wall Walk 
Min 2 – Box step overs 
Min 3 – Calorie bike 

Thursday

In teams of 3 spend 12 minutes
At each station 
3 minutes rest 

# Sled drag & Push
#Ski 
#Dumb-bell bench press 

Friday

800m run 
30 Pull ups 
30 Front squats 50/35kg
30 Toes to bar 
30 Power cleans 50/35kg 
400m run 
20 Pull ups 
20 Front squat 50/35kg 
20 Toes to bar 
20 Power cleans 50/35kg 
200m run 
10 Pull ups 
10 Front squat 50/35kg 
10 Toes to bar 
10 Power cleans 50/35kg

Saturday 

800m run
1000m Ski 
800m run 
100m burpee broad jumps 
800m run 
1000m row 
800m run
200m Walking lunges 
800m run 
100 Wall balls 9/6kg  

Conditioning 

Monday 

EMOM x 10
Min 1 – Calorie row 
Min 2 – Sit ups 

EMOM x 10 
Min 1 – Echo bike 
Min 2 – Russian swings 

EMOM x 10 
Min 1 – Skipping (singles)  
Min 2 – Mountain climbers 

Wednesday

 15 minute Bike erg 
Every 25 calories 10m walking lunges 

15 minute Row 
Every 25 Calories 10 burpees over the erg 

Friday 

Mikko Salo Triangle 
40 minute EMOM 
Min – 1 Bike 
Min – 2 row  
Min – 3 Ski 
Min – 4 Rest