Monday

4 Rounds 
800m Run 
(Then)
3 rounds of 
5 Pull ups 
10 Push ups 
15 Russian Kettlebell swings 24/16kg 

Tuesday

Bulgarian split squats 4 x 10
Landmine press 4×10

EMOM x 15
Min 1 – Dumb-bell Push press
Min 2 – Toes to line  
Min 3 – Double unders

Wednesday

Teams of 2

2 Rounds For Time:
250 Meter Row + 7 Power Cleans 70/45kg 
500 Meter Row + 5 Power Cleans 70/45kg
750 Meter Row + 3 Power Cleans 70/45kg 

Thursday

EMOM x 10 
3 Position Snatch 

Back Squat 
10-8-6-4-2

3 Rounds for Quality
10 Strict Toes to Bar
0:30 Side Plank
0:30 Side Plank
20 V Ups
0:30 Side Plank
0:30 Side Plank
30 Flutter Kicks
1:00 Rest

Friday

A1) Bench Press 10-10-10-10-10
A2) Bent over row 10-10-10-10-10

B1) Chin up 4 x 5-10
B2 ) Dips  4 x 5-10

3 Rounds 
15 Bicep curls 
15 Scull crushers 
15 Lateral raise 

Saturday 

Tour of Son Bugadellas

30 minute AMRAP 
In teams of 2 
100/80 Calorie Echo bike 
800m Farmers Carry 24/16kg 
100/80 Calorie Echo bike 
800m Sandbag Carry 50/30kg 
Max Calorie bike 

Conditioning 

Monday 

2 Rounds 

2 minutes work 
30 seconds rest 
 #Farmers walk 
#Echo bike 
#Sand bag Carry 
#Ski erg 
#Sled drag / push 
#Row 

Wednesday

10 Minute Bike Erg 
10 Minute Row 
8  Minute Bike Erg 
8 Minute Row 
6 x 30 seconds hard 30 seconds rest Bike erg 
6 x 30 seconds hard 30 seconds rest row 

Friday 

EMOM x 30 
Min 1 – 200m run 
Min 2 – 12 Burpees 
Min 3 – 15/12 Calorie Ski 
Min 4 – 20 Wall balls 
Min 5 – Rest