Monday

Endurance

EMOM 30

1. 10-15 Burpees
2. 8 Single Leg V sits + 8 Tuck Ups + 8 Sit Ups
3. 15-20 KB Swings/ DB Snatches/ Plate Snatches

Tuesday

Strength

4 Rounds
40s On
30s Off

Russian Twist + V Sit
Floor Press
Strict Sit Ups
Strict Press

Workout

AMRAP 16
Work up the ladder
3-6-9-12-15-18-21...
Power Clean
Goblet Squats
Hand Release Press Ups

Wednesday

EMOM 30

1. 20 Deadlifts
2. 20 Press Ups
3. 10 Surrenders
4. 30 BW Russian Twists
5. 20 No press up burpees
6. Rest

Thursday

Strength

5x
6-12 Tempo Push Press
2s Pause at the top
5s Descent

30s High Plank Hold

Workout

AMRAP 15
14 Snatches
10 STOH each arm
6 Burpees over weight

Friday

Strength
15-12-9-6
Bicep Curls

30-24-18-12
Bent Over Row Hold (Seconds)

More than likely 2 hands for the curls

Workout

For Time
50-30-10
Deadlift
BW Russian Twists
Goblet Squats
Single Leg V Sits

Saturday

Partner Workout
AMRAP 35
18 American Swings
14 Sit Ups
18 STOH (9 each arm)
14 Hollow Rocks

Complete full rounds before swapping

Sunday

3RFT
1k Run
30 Clusters
50 Hollow Rocks