Monday

Power clean 3-3-3-2-2-2-1-1-1

Every 2 minute x 7
7 burpees 
7 Box jumps 24/20”
7 Power cleans 60/40kg 

Tuesday

Back squat 5-5-5-5-5

EMOM x 15
Min 1 – 5 pull ups 10 Push ups 15 squats 
Min 2 – 15/12 Calorie bike 
Min 3 – Rest 

Wednesday

Every 8 minute x 5
20 Russian swings 32/20kg 
30/24 Calorie row 
400m run

Thursday

Bar Muscle up Practice  
4 rounds 

Alternate between A&B
3 minute AMRAP 
1 minute rest

A)
10 toes to bar 
30 double unders 

B)
10 alternating box step ups 24/20”  
15/12 calorie ski 

Friday

Push press 5-5-5-5-5

Fight Gone Bad

3 rounds 
one minute at each station
# Wall balls 9/6kg 
# Sumo deadlift hight pull 32/20kg 
# Box Jumps 20”
# Push press 35/25kg 
# Row 
# Rest 

 Conditioning 

Monday 

 In teams of 2 

8 minute AMRAP 
Sled Push and Pull 

2 minute minute rest 

8 minute AMRAP 
Ski 

2 minutes Rest 

8 minute AMRAP 
Echo bike 

Wednesday

 9 Holes Rowing golf 
9 Holes Bike – erg golf