Monday

7 Rounds

7 Box Jump Overs 24/20”
7 Power Cleans 50/35
7 Toes to Bar
7 Front Squats 50/35kg
7 Lateral Burpees over the bar 
7 Push Jerks 50/35kg
7 Pull-ups

Tuesday

Sumo Deadlift  5-5-5-5-5
4 broad jumps in-between each set 

20 minute AMRAP
4 rounds 
400m run 
21 Russian Kettlebell swings 32/20kg 
In the remaining time Max calorie bike 

Wednesday

EMOM x 10
3 High hang squat snatch

Back Squats 10-10-8-8-6-6

5 rounds 
1 minute work / 1 minute rest 
Wall walks

Thursday

2 Rounds 
4 minute AMRAP
1 minute Rest 
Alternate between A,B and C

A)
10 Box step overs 24/20” (15/10kg)
15/12 Calorie Ski 

B) 
20 Wall balls 9/6kg 
40 Double unders 

C)
30m Kettlebell front rack carry
15/12 Calorie row 

Friday

400m run 
29 Toes to bar 
29 Front Squats 50/35kg 
400m run 
29 Burpees over the bar 
29 Deadlifts 50/35kg 
400m run
29 Pull ups 
29 Push Jerks 50/35kg 
400m run 

Saturday 

In teams of 2
One minute work / one minute rest 

12 minute AMRAP 
Bike 

12 minute AMRAP 
Row 

12 minute AMRAP 
Ski 

Conditioning 

Monday 

5 rounds 
1 minute at each station
30 seconds rest 

# 10m Shuttle run
# Echo bike 
# Curl & Press
# Sit ups 
# Ski

 Wednesday

50-40-30-20-10
Calorie row or Ski
Burpees 

Friday 

 Every 10 minutes x 4
20/15 Calorie ski 
20 Wall balls
20/15 Calorie Row
100m Farmers carry 
20 Calorie bike