Because of the new COVID regulations if you are over 12 years old you will now have to have a COVID certificate to enter the gym 

Monday

Mikko Salo Triangle 

EMOM x 40 
Min 1 – Bike 
Min 2 – Row 
Min 3 – Ski 
Min 4 – Rest 

Tuesday

A1) Bench press 10-10-10-10-10
A2) Gorilla row 5 x 20 

B1) Dips 4×5-10
B2) Chin ups 4×5-10

3 rounds 
15 Scull crushers 
15 bicep curls 
15 Lateral raise

Wednesday

Back Squat 5-5-5-5-5

Every 2 minutes x 10 
5 Burpees 
7 Box Jumps 24/20”
9 Wall balls 

Thursday

 6 rounds 
Alternate between A&B
3 minute AMRAP 
2 minute rest 

A)
400m run 
Max toes to bar 

B)
20 Alternating Dumb-bell snatch 22.5/15kg 
Max calorie bike   

Friday

Build to a heavy Power clean & Push jerk 

Death by clean & Jerk 
Min 1 – 1 C&J
Min 2 – 2 C&J 
Min 3 – 3 C&J 
Ect…. Ect….