Monday

For time:

8 Rounds

5 DB Clusters@25/17.5kg

7 Pull-ups

9 Burpees

Score = Time 

Tuesday

For time:

In Pairs

100 Power Cleans@60/40kg

100 Press-ups

100 Calorie Row

100 Push Press@60/40kg

Score = Time 

Wednesday

A.1

Bench Press 5X8@70%

A.2 

Strict Pull-up 5X8

(Rest 90/30seconds)

12 AMRAP

8 Down Ups

8 Strict HSPU’s

Thursday

A.

20 Minutes to work up to a Heavy Power Clean

B.

5X5 Power Clean@70/80% of A

(Rest 2minutes between sets)

C.

Work up to a heavy 3 rep Back Squat

Friday

For time:

4 Rounds 

25 Burpees

25 T2B

Score = Time

Rest 10minutes

8 AMRAP

15 Wallballs@9/6kg

30 Double Unders

Saturday

4 Rounds For Time In Pairs:

20 Thrusters@60/40kg

20 Pull-Ups

10 Synchronised Down-ups

20 Power Clean@60/40kg

20 Calorie Row

Score = Time

Extra Conditioning

Session 1 

For Time: 

6 Rounds

20 Calorie Assault Bike

15 Wallballs@9/6kg

10 Press Ups

Score = Time 

Session 2 

30 AMRAP 

10 Calorie Row

10 Down Ups

10 Calorie Ski Erg

10 Down Ups

Score = Reps 

Session 3 

20 EMOM 

1 – 12 Hang Power Clean@50/35kg

2 – 21 Double Unders + 6 Over Bar Burpee