Monday

Strength

3x
Max Strict Press @60% 1RM + 3 Push Press
25 Banded Tricep Ext

3 minutes rest

Workout
AMRAP 8

8 Air Squats
8 Hand Release Press Ups
8 Thrusters 42.5/30

Tuesday

Endurance

1 Round
1200m Run
25 Hang Squat Cleans 42.5/30
25 Sit Ups

2 Rounds
600m Run
15 STOH
15 Jumping Lunges

3 Rounds
200m Run
5 Clusters
5 Burpees

Wednesday

Partner Workout
AMRAP 25
YGIG
12 Goblet Lunges 24/16
50 Double Unders
12 Goblet Squats
8 Plank Traverses

Thursday

Strength
3x

Max Pull Ups (Banded/BW/Supported)

10 Bent Over Rows

60s Plank

Workout

4 Rounds
2 minutes to complete
1 minutes rest

5 Strict Pull Ups
8 Press Ups
11 V Sits
14 DB Snatches

Score = Seconds prior to 2 minutes

Friday

Strength

Core
3 Rounds
12 Reverse Crunches
16 Deadbugs
20 Side Plank Crunches (Each side)

Workout

4RFT
400m Run
12 DB Hang Clean & Jerks 20/12.5
8 Toes To Bar

Saturday

Endurance

DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Partner Workout

AMRAP 30
Complete full rounds of

6 GTOH 60/40
10 Burpees over bar

After 2 rounds each
P1. 400m Run
P2. 200m Run

Alternate distances each time you run.

Sunday

Just Move

3x AMRAP 9
2 mins rest

1. 800m Run
Max Rounds
10 DB Push Press + 30 Mountain Climbers

2. 1000m Row
Max Rounds
8 DB Hang Squat Cleans + 6 Burpees over DB

3. 250 Double Unders
Max Rounds
10 DB Deadlifts + 6 DB Press Ups