Monday

Strength

EMOM 12
0 - 4 mins
3 Clean + Push Jerks

5 - 8 mins
2 Clean + Push Jerks

9 - 12 mins
1 Clean + Push Jerks

Increase weight slowly

Workout

10-8-6-4-2
Take 60% of final weight

Power Clean + Jerk
Burpees over bar
Pull Ups

Tuesday

Endurance

800m Run
40 KB Swings 24/16
40 Jumping Lunges
600m Run
30 Goblet Squats
30 Strict Sit Ups
400m Run
20 STOH
20 Box Jumps 24/21
200m Run
10 Goblet Surrenders
10 Down Ups

Wednesday
Partner Workout

5 Rounds
4 mins On
1 min Off

3 Power Cleans 60/40
6 Press Ups
9 Air Squats

Complete full rounds

Thursday

Strength

4x
6 Strict Press
10 Diamond Press Ups
20 Banded Tricep Ext

Workout

AMRAP 9
30-20-10
STOH 50/35
Sit Ups

In the remaining time
Max Double Unders

Friday

Strength

3RFQ
12 Front Rack Lunges (6 each leg)
12 Romanian Deadlifts

Workout

3 Rounds
1 Min On
30s Off

Reverse Lunges
DB Deadlifts 20/12.5
High Knees
Devil Presses

Saturday

Endurance

AMRAP 26
5 Pull Ups
10 Press Ups
15 Air Squats

Every 3 rounds...200m Run

Partner Workout

4x
Work for 5 minutes
Rest for 5 minutes

400m Run
8 Curtis Ps 50/35

Max Cal Row in remaining time

Sunday

Just Move
5 Rounds
35s On
20s Off

DB Hang Clean + Press
High Knees
DB Box Step Ups
Press Ups
Air Squats
Plank