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
