Monday

Endurance

AMRAP 28
200m Run
18 KB Swings 24/16
15 Press Ups
12 Goblet Lunges

Tuesday

Strength
EMOM 15

0-5 mins: 5 Push Press

5-10 mins: 5 Thrusters

10-15 mins: 5 Front Squats

Change weight as you change movement

Workout

3RFT
100 Double Unders
20 Thrusters 42.5/30
10 Down Ups

Wednesday

Partner WOD
AMRAP 33
3 Squat Cleans 70/45
12 Tuck Ups
200m Run

Complete full rounds

Weightlifting

15 mins:
3 behind neck push press
5 working sets

15 mins:
1 Power snatch + 1 OHS + 1 Snatch Balance
4 sets

Thursday

Endurance
For Time
800m Run
45 Hang Power Cleans
45 Hand Release Press Ups
45 Strict Sit Ups
600m Run
30 Push Press
30 Burpees Over Bar
30 Single Leg V Sits
200m Run
15 Clusters
15 BW Surrenders
15 Hollow Rocks

Saturday

Endurance

With a running clock
0-10 minutes
"Franpee"
21-15-9
Thrusters
Burpees

10-20 minutes
"Annie"
50-40-30-20-10
Double Unders/ 2x Single Unders
Sit Ups

20-30 minutes
5 Rounds
12 Kettlebell Swings
15 Press Ups

Score = Total working time

Compare to 6th August

Teams of 3
AMRAP 30
YGIG
35 Double Unders
1 Power Clean + Hang Cluster + Thruster 60/40
12 Jumping Lunges

Every 5 mins...10 Syncro Burpees

Sunday

Weightlifting

15 mins:
Pause Front Squat
4-6 sets

15 mins:
Halt Clean + Jerk x2
4 working sets

Just Move

3x
AMRAP 10
60s Rest (clean rower)

12 High Knees
12 Press Ups
12 DB Squats

12/9 Cal Row
12 Burpees
12 DB Lunges

75 Skipping
12 DB Snatches
12 Sit Ups