Monday

Endurance

0-15 minutes
3 Rounds
100 Double Unders
30 Kb Swings
15 Burpees

15-25 minutes
5 Rounds
6 Devil Presses
10 Box Jumps

25-30 minutes
30 Power Clean & Jerks

Record total working time

Tuesday

E2MO2M 16
Alternate between

1. 4 Power / Squat Snatches

2. 1 High Hang Snatches + 1 Hang Snatches

Increase weight if form is perfect

Wednesday
Partner Workout

You Go I Go
AMRAP 30

15 Deadlifts
15 Press Ups
10 Front Squats
20 Sit Ups
5 Push Press
25 Lunges

Thursday

Strength

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout
21-15-9
STOH
Hang Power Cleans
Strict Sit Ups

Friday

Strength

5x 10 Bent Over Row (1 second pause at chest)

5x 30s Gun Hold (Plate)

Workout

For Time
800m Run
60 Plate GTOH
40 Air Squats
20 Plate Surrenders

Saturday

Endurance
1.5k Row
30 Thrusters
15 Burpee Box Step ups
1.5k Run
30 Squat Cleans
15 Hollow Rocks

60s Rest after row to wipe down (take this off your overall Time)

Partner Workout
E2MO2M 32

1. 8 Hang Clusters + 8 Burpees over bar + Max Sit Ups

2. 10 Power Cleans + 10 Press Ups + Max Single Leg V Sits

Sunday

Just Move

5 Rounds
40s On
20s Off

Db Deadlift
Goblet Lunges
Skipping
Db Push Press
Goblet Squats
Lateral Box Hops