Monday

Strength
5x8 Deadlifts @60%
5x5 DB Single Leg RDLs each leg

Finish with 50 banded good mornings

Workout

5RFT
200m Run
18 Russian Swings 32/24

Tuesday

Strength

Endurance
EMOM 30
1. 10 Back Squats 50/35
2. 15/12 Cal Bike/ Ski
3. 15 Press Ups

Wednesday

Partner Workout

E4MO4M 32
30/22 Cal Machine
20 STOH 70/45
10 Syncro Burpees over bar

Split cals and STOH between the pair

Score = Seconds left of the 4 minutes

Weightlifting
20 mins:
Power Snatch + High Hang Power Snatch
65%

3 sets for quality:
10 windmills (KB/plate)
4 TGU

Thursday

Strength
Bench Press

5x5 @75%

5x
Max Hand Release Press Ups

Workout

AMRAP 14
35 Double Unders
15 Press Ups
5 Hang Squat Cleans 60/40

Friday

Strength

E2MO2M 14
Hang Snatch + Snatch

Increase weight every 2 mins if perform is perfect

Workout

For Reps
3 Rounds
45s On
15 Off
Power Snatches 35/25
Burpees
Thrusters
Toes To Bar

Saturday

Endurance

2RFT
800m Run
21 Pull ups
21 Hang Power Clean + Press 40/30
400m Run
15 C2B Pull Ups
15 Hang Power Clean + Press 50/35
200m Run
9 Bar Muscle Ups
9 Hang Power Clean + Press 60/40

Teams of 3
AMRAP 35
90 Wall Balls 20/14
90 Pull Ups
90 Hollow Rocks

Every 5 minutes
200m Run

Sunday

Weightlifting

20 mins:
Clean + Hang Clean + 2 Jerk
Pause in 2nd jerk for 3 secs
65-70%

Front Squat:
5x5 @ 65-70%

Just Move

AMRAP 12
12 KB Swings
12 Single Leg V Sits

2 mins rest

AMRAP 10
7 Cal Ski
7 DB Thrusters

2 mins rest
AMRAP 8
15m KB Farmers Walk
5 Burpees