Monday

Endurance
3 Rounds
24 KB Swings 24/16
18 Goblet Reverse Lunges
12 Down Ups

2 Rounds
26 KB Snatches
20 Goblet Squats
14 Press Ups

1 Round
28 KB Thrusters
22 Tuck Ups
16 Burpees over KB

Tuesday

Strength
Back Pause Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

Workout

AMRAP 12
12 Air Squats
9 Press Ups
1 Bear Complex 60/40

Bear Complex = 1 Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press

Movements can be merged, ie. Squat Clean into thruster is accepted.

Wednesday

Teams of 3 or 4
AMRAP 28
1 Hang Squat Clean 80/60
6 Burpees Over Bar
24 Double Unders

Complete full rounds

Weightlifting

20 mins: 
Clean Grip Deadlift + Power Clean x2
 5 working sets  

15 mins: 
Split or Power Jerk x2 
3 working sets

Thursday

Strength

3x

Max Strict Press @50%
30 Banded Tricep Ext

Workout

4RFT
400m Run
12 GTOH 50/35
12 Pull Ups

Friday

Strength

20 mins to max out

1 Power Clean or Squat Clean

Workout
10-9-8-7-6-5-4-3-2-1
Power Clean 70/45
2-4-6-8-10-12-14-16-18-20
Box Jumps 24/21

Saturday

Endurance

AMRAP 22

3 Deadlifts 100/70
5 Press Ups
7 Sit Ups
9 Air Squats

Partner Workout

AMRAP 34
200m Run
9 DB Thrusters 22.5/15
15 Hollow Rocks

After 2 rounds each...
12 Syncro DB Burpee Deadlifts

Complete full rounds

Sunday

Weightlifting

15 mins:
Halt Snatch High Pull
4-6 sets

20 mins
Halt Snatch + Snatch x2
5 sets

* Brief pause at the knee

Just Move

In 12 mins
1000m Row
1000m Run

Rest 2 mins

AMRAP 16
10 Dumbbell Snatches
14 Jumping Lunges
18 Double Unders