Monday

Endurance

0 - 20 mins
200m Run
10 Thrusters 42.5/30
10 Burpees over bar
10 Pull Ups

20 - 24 mins
Rest

24 - 32 mins
16 Deadlifts
14 Jumping Lunges
12 Sit Ups

Tuesday

Strength

Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps

Workout

AMRAP 13
5 Toes To Bar
7 Press Ups
9 Russian KB Swings 32/24

Wednesday

Partner Workout

E4MO4M 32
8 GTOH 60/40
10 Box Jumps 24/21
12 Hollow Rocks
14 Down Ups

In the remaining time...
Max Cal Row

Wipe rower handle after every 4 minutes

Thursday

Strength

4x
12 Front Rack Lunges
12 Single Leg Glute Bridges

Workout

15 Single Arm Kb Thrusters*
20 Press Ups
60 Double Unders

* Alternate arms each round

Friday

Strength

3x
10 Scap Pulls
5 Negatives (Supported/BW/Weighted)

Workout

Helen

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Saturday

Endurance

25-20-15-10-5
DB Snatches 22.5/15
Burpee Box Step Ups 24/21

Rest 3 mins

5-10-15-20-25
DB Goblet Squats
Box Jumps

Partner Workout

AMRAP 25
You Go I Go
6 Hang Clusters 50/35
12 High Knees
18 V Sits

Sunday

Just Move
5 Rounds
40s On
25s Off
DB Push Press
Plank Hold
Box Jumps
Press Ups
Jumping Lunges
Hollow Hold