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
