Monday

Thrusters 10-8-6-4-2

4 rounds 
3 minute AMRAP 
4 Dumb-bell Thrusters 22.5/15kg 
6 Toes to bar 
24 Double unders 

Rest 3 minutes 

Tuesday

Bulgarian Split squat 4×10 
Landmine Press 4×10 

10 rounds 
30 seconds Burpee box jump over 24/20”
60 second rest 

Wednesday

Hang Power snatch + Overhead squat 3+3 x5 

4 rounds 
10 Hang power snatch 40/30kg
10 Overhead squats 40/30kg
400m run

Thursday

A1) Dips 5×5-10
A2) Chin up 5×5-10

B1) Floor Press 8-8-8-8
B2) Chest supported Dumb-bell row 8-8-8-8

3 rounds 
15 Bicep curls 
15 Scull crushers 
15 Lateral raise 

Friday

Sumo Deadlift 10-8-6-4-2-2-2
In-between each set 4 broad jumps 

EMOM x 15 
Min 1 – 10 Deadlifts 
Min 2 – 12 Handstand Push ups 
Min 3 –  15/12 Calorie row 

Saturday 

In teams of 2

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 

4 rounds
4 minute AMRAP 
25 Wall balls
25 Russian swings 
Echo bike for the remaining time 

Rest 4 minutes 

Wednesday

2 rounds

In 10 minutes
3 rounds
200m run 
15 Burpees 

In 10 minutes 
3 rounds 
20/15 Calorie bike 
20 Sit ups 

Friday 

800m Run
1000/900m Row
800m Run
60m Walking lunges
800m Run
1000/900m Ski
800m Run
60m Burpee broad jump