Monday

Endurance is back again

0-7 Minutes
800m Run
Max Squat Cleans
Rest 3 mins
10-25 Minutes
6 Thrusters
10 Box Jumps
14 Sit Ups
25-30
800m Run

Score = Total Reps (Squat Cleans + Thrusters/BJ/ SU (30) + Seconds under 5 minutes)

Tuesday

Strength

Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

Superset

Single Leg RDLs 4 x 5 Each Leg
Using Dumbbell

Workout
AMRAP 10
2 Deadlifts @110% of Strength
12 Mountain Climbers (2for1)
22 Double Unders

Wednesday

Partner Workout
AMRAP 32
8 Plank Transitions
10 Hollow Rocks
16 KB/DB Snatches

After 2 Rounds each
25/18 Cal Row for partner 1

Complete another 2 rounds
25/18 Cal Row for partner 2

Thursday

Strength
EMOM 16
0 - 4 minutes
1 Cluster + 3 Thrusters

5 - 8 minutes
1 Cluster + 2 Thrusters

9 - 12 minutes
1 Cluster + 1 Thruster

13 - 16 minutes
1 Cluster

Increase weight providing form is perfect

Workout

21-15-9
Using 50% of last Cluster

Thrusters
Sit Ups

Friday

Strength

4x

Bent Over Row 12
Pull Aparts 25
PVC Roll Ups 30s forward/ 30s backwards

Workout

5RFT
15 Push Press
10 V Sits
5 Man Makers

Saturday

Endurance

800m Run
30 Power Cleans
800m Run
30 STOH
800m Run
30 Thrusters
800m Run

Time Cap 35 minutes

Partner Workout

AMRAP 32
You Go I Go
21 Medball Cleans
18 Medball Russian Twists
15 Medball Box Step Ups
12 Burpees

Sunday

Just Move

4 Rounds

90s On /40 Off

1. 8 DB Front Squats + 32 Mountain Climbers

2. 8 DB STOH + 12 Sit Ups

3. 8 DB Hang Power Cleans + 8 Press Ups

4. 8 DB Deadlifts + 16 Reverse Lunges