Monday

 Hang Power Clean: Build to a 3RM.

3 Rounds 
90s AMRAP Wall Balls, 9/6kg 
– Rest 1 Minute
90s AMRAP Row
– Rest 1 Minute

Tuesday

A. Chin Over Bar Hold (pronated grip): 1 x Max UB Set.
+
B. Pull-up Test
Every 2:30 x 3 Sets:
Set 1: Strict Pull-ups – pronated grip
Set 2: Strict Pull-ups – supinated grip (chin-ups)
Set 3: Kipping Pull-ups

10 minute AMRAP 
30 Double unders 
20 Russian Kettle bell swings 32/20kg 

Wednesday

Front Squat + Thruster. Build to a heavy complex 

 12 Minute AMRAP:
10 TTB
10 Single DB Box Step-ups, 22.5/15kg 
20 TTB
20 Single DB Box Step-ups
30 TTB
30 Single DB Box Step-ups

Thursday

Bench Press 
5-5-5-5-5

In teams of 2
20 minute AMRAP 
60/48 Calorie Bike 
40 DB Bench Press 22.5/15kg 

3 x 12 single arm DB Row  

Friday

3 Deadlifts + 1 Hang Power clean 
Build to a heavy complex 

EMOM x 15
Min 1 – 3 Wall walks 
Min 2 – 3 Deadlift + 1 Hang Power clean  
Min 3 – 15 Box Jump overs (step downs)

Saturday 

In teams of 2

30 minute AMRAP
5000m Bike erg  (change every 500m)
42 Thrusters 42.5/30kg
42 Pull ups 
30 Thrusters 
30 Pull ups 
18 Thrusters 
18 Pull ups 

Max meter bike erg (change every 500m)

Hyrox 

Monday 

 EMOM x 35
Min 1 – 8-12 Ski
Min 2 – 10-15 Wall balls 
Min 3 – 10-15 Row 
Min 4 – 200m Run 
Min 5 – rest 

Wednesday

4 Sets 
12-15 Cyclist Squats @ 21X1 
16-20 KB Gorilla Rows @ 20X1 

4 Sets 
8-10 Split Stance RDL /side @ 20X1 
8-10 Arnold press

8 x 12.5m sled pull

Friday

Every 12 minutes x 4
500/400m Ski 
400m Run 
1500/1200m Bike 
750/600m Row 

Weightlifting 

Tuesday
C&J

Thursday
Snatch