Monday

Strength

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout
EMOM 16
1. 50 Double Unders
2. 5 Power Cleans
3. 10 Push Press
4. 15 Strict Sit Ups

Tuesday

Strength
Sumo Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

Workout
AMRAP 12

4 Deadlift @80% of Sumo
8 Box Jumps
12 Hollow Rocks

Wednesday

Partner Workout

AMRAP 32
200m Run
12 Thrusters
9 Burpees over bar

Complete full rounds before swapping

Thursday

Endurance

4x AMRAP 6
2 mins between rounds

1.
250m Row
10 Hang Power Cleans

2.
12 DB Snatches
8 Burpee Step Ups

Friday

Strength
4x

8 Piked Press Ups/ Press Ups
12 DB Strict Press
30s Hollow Hold

Workout

32-28-24
KB Swings
Press Ups on Dumbbells
Single Leg V Sits

Saturday

Endurance

AMRAP 25
75 Double Unders
15 Power Cleans

Partner Workout

AMRAP 28
YGIG
10 Db Thrusters
12 Sit Ups
6 Db Surrenders
12 Single Leg V Sits

After 2 rounds - 400m Run

Sunday

Just Move

4 Rounds
45s On
20s Off

DB Hang Clean & Jerks
Box Step Ups
Russian Twists
Press Ups
Air Squats
Plank