Monday

Endurance

0 - 20 minutes
4 Rounds
400m Run
8 Power Cleans 80/50
16 Air Squats

20 - 30 minutes
AMRAP
30 Double Unders
20 Sit Ups
10 Burpees

Score = Seconds left in first 20 mins + Total reps in last 10 mins

Tuesday

Strength

1 1/4 Front Squats
6 x 3 reps

Build every set

Workout

For max reps
2x
1 min each station
Jumping Squats
Press Ups
Jumping Lunges
Single Leg V Sits
Rest

Score = Total Reps

Wednesday

Teams of 3/4
AMRAP 30
300 Double Unders
200 STOH 42.5/30
100 Hang Power Cleans
50 Burpees

All reps need to be completed before moving onto next movement
Share reps however you wish

Thursday

Strength

4RFQ
5-8 BW/Banded Pull Ups
8-12 Hand Release Press Ups
2 Turkish Get Ups Each Arm

Workout

18-15-12-9
DB Hang Clean & Jerk (1) 22.5/15
Down Ups
Strict Sit Ups

Friday

Strength
Power Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

Workout

5 Rounds
1 Power Clean @90%
9 Burpees Over Bar
16 KB Swings 24/16

60s Rest

Saturday

Endurance

400m Run
15 STOH 42.5/30
400m Run
15 STOH
15 Front Squats
400m Run
15 STOH
15 Front Squats
15 Hang Power Cleans
400m Run
15 STOH
15 Front Squats
15 Hang Power Cleans
15 Burpees Over Bar

Partner Workout

AMRAP 26
200m Run
8 Thrusters 50/35
12 Sit Ups

Complete full rounds then swap

Sunday
Just Move

4 Rounds
90s On
40s Off

10 DB Push Press + 10 Air Squats

Max Burpee Box Step Ups

10 Lunges + 10 Press Ups

10 Sit Ups + 10 DB Deadlifts