Monday

For Time:

3 Rounds

20 [email protected]/40kg

20 T2B

Score = Time

Rest 10minutes 

For Time:

3 Rounds

20 Front [email protected]/40kg

20 Pull-Ups

Score = Time

Tuesday

For Time:

10 Power [email protected]/50kg

8 Power [email protected]/55kg

6 Power [email protected]/60kg

4 Power [email protected]/70kg

2 Power [email protected]/80kg

Score = Time

Wednesday

AMRAP 6

3,6,9,12,15,18………

T2B

Burpees

Score = Reps

Rest 10minutes 

AMRAP 6

3,6,9,12,15,18………

Pistols (1reps = both legs)

Burpees

Score = Reps

Thursday

Work up to a 1RM  Bench Press

In Pairs

For Time:

50-40-30-20-10

Calorie Row

Alternating DB [email protected]/15kg

Over Box [email protected]/20″

[email protected]/6kg

Score = Time

Friday

For Time:

In Pairs 

12 Rounds

12 T2B

12 [email protected]/60kg

12 Pull-Ups

12 HSPUs

12  Syncronised Down Ups

12 Hang Power [email protected]/60kg

Score = Time

Saturday

7 AMRAP

7 Bar Muscle-Ups

7 Front Squats

Score = Reps

Rest 10minutes 

7 AMRAP

7 DB [email protected]/22.5kg

14 Pull-Ups

Score = Reps