Monday

Endurance

800m Run

21-15-9
STOH 50/35
Burpees

400m Run

21-15-9
Power Cleans
Front Squats

400m Run

21-15-9
KB Swings 24/16
Press Ups

800m Run

Time cap 30 minutes

Technique Tuesday

Pull Ups

EMOM 15
1-5 mins 1-5 Strict Pull Ups
6-10 mins 10 Kipping
11-15 mins 5-10 Kipping Pull Ups

Workout

33-27-21-15-9-3
Pull Ups
40-60-80-100-120-140
Double Unders

Time cap 15 minutes

Wednesday

Partner Workout

AMRAP 28
150 Cal Machine
120 DB Snatches 22.5/15
90 Hollow Rocks
60 DB Thrusters (1)
30 Syncro Down Ups

Weightlifting

Strict Press
7x4

Hang Clean & Jerk
15 mins to build to a heavy single

Thursday

Strength

EMOM 18
1. 15 DB Romanian Deadlifts
2. 20s Each Leg Static DB Lunges
3. 40s Jumping Lunges

Workout

AMRAP 8
10 DB Deadlifts 22.5/15
20 Double Unders

Friday

Strength

In 15 minutes

Find your 3rm
Cluster

Workout

5RFT
200m Run
7 KB Power Clean + Press Each arm 24/16

Time cap 12 minutes

Saturday

Endurance

E5MO5M 30
50 Double Unders
30 Thrusters 42.5/30
10 Burpees Over Bar

Partner Workout

You Go I Go
7RFT
21 Cal Machine
15 Power Snatches 42.5/30
9 Hand Release Press Ups

40 min time cap

Sunday

Weightlifting

15 mins:
Tempo Back Squat (4s decent)
6x4

15 mins:
High Hang + Hang Snatch
55-60%

Just Move

In 3s

Row 3k (Split 3x 500m )

Rest 2 mins

AMRAP 12

YGIG

12 Hang DB Thrusters

8 Plank Traverse with press up

12 Goblet reverse lunges

8 Single Arm Devil presses

Rest 2 mins

4 Rounds each

150m Sprint Row/ Bike

5 Burpees over Rower/DB