Monday

Strength
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Workout

AMRAP 20
200m Run
18 Deadlifts 80/50
200m Run
12 Hang Power Cleans
200m Run
6 Push Jerks

Technique Tuesday

Skill -Pistol Squats

Workout

EMOM 10

8 Jumping Lunges
6 Jumping Squats
4 Box Jump Overs

Wednesday

Partner Workout

Split reps between the two of you

400m Run together
90 Wall Balls 20/14
70 Toes To Bar
50 Power Snatches 42.5/30
70 Pull Ups
90 Wall Balls
400m Run together

Weightlifting

20 mins:

Power Clean + Hang Power Clean + High Hang Power Clean

50-60% of Power Clean

EMOM12
40s Double KB FR Hold
30s Wall sit

Thursday

Strength

Hang Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

AMRAP 14

50 Double Unders
10 Box Jumps 24/21
10 Hang Squat Cleans 35/25

Friday

Strength

Bike Intervals
5x

30s Max Effort

5 minutes rest

Workout

21-15-9-15-21
Cal Machine
DB Push Press 22.5/15
Hollow Rocks

Time cap 15 mins

Saturday

Endurance

5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Teams of 3

Split reps between the team

AMRAP 32
90 Cal Ski
50 Burpees
90 Cal Bike
50 Pull Ups
90 Cal Row
50 Wall Balls 20/14

Sunday

Weightlifting

20 mins:

Squat Snatch + High Hang Squat Snatch + OHS

60-70%

EMOM8
1. 30s Heavy KB Swings
2. 30s Weighted Hip Thrusts

Just Move
EMOM 10
1. 15/10 Cal Row
2. 20 Press Ups

2 minutes rest

EMOM 10
1. 50 Double Unders/ 75 Singles
2. 10 Burpees

2 minutes rest

EMOM 10
1. 12 DB Thrusters
2. 12 Ring Rows