Monday

Endurance
EMOM 30:
1) 10 DB Surrenders (goblet)
2) 40s Plank Hold
3) 10 Single Arm Devil Press
4) 40s Wall Sit
5) 20 Sit Ups

Tuesday

Partner Workout
0 - 12 mins
50 Down Ups
100 Deadlifts
200 Mountain Climbers

12 - 22 mins
Full rounds of
16 Air Squats
14 Press Ups
12 Hollow Rocks

22 - 24 mins
Rest

24 - 34 mins
Full rounds of
10 Single Leg V Sits
8 Thrusters
6 Overhead Reverse Lunges

Score = Seconds under 12 min cap + All completed reps

Wednesday

Strength
5x

8 DB/KB/Plate split squats (each leg)
8 Tempo Goblet Squats (5s Down, 5s Pause, Fast up, 2s Pause at top

*Perform lunges @ slow decent, fast up

*Hold equipment in Goblet position

Workout

7 rounds for time:
15 KB/ DB Hang Clean + Jerk or Plate Hang Snatch
10 Burpees over weight

Thursday

Partner Workout
24-21-18-15-12-9-6-3
Single Arm KB/DB Russian Swings or Plate Hang Power Cleans
Press Ups
Jumping Squats

Complete the number of reps for each movement, then swap.

Friday

Strength
4x
5-10 tempo single arm KB/DB press (each arm)
Tempo: Fast Up/ 2s Pause/ 3s Down/ 2s Pause

20 DB/KB/plate Russian twists

Workout
5RFT
16 Push Press (8 each arm DB/KB)
16 Jumping Lunges
16 Single Leg V Sits

Saturday

Partner Workout
AMRAP 32
Complete full rounds of

5 Curtis Ps
7 Burpees

After 3 rounds each...20 Sit Ups

Sunday

Just Move
3x
AMRAP 3
45s rest between rounds

20 Mountain Climbers
8 Sit Ups

20 BW Russian Twists
8 Goblet Squats

Plank Hold
Every break...10 Press Ups