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Monday

Teams of two
For time
100 chest to bar pull ups
100 double dumbbell push press 22,5/15kg
100 wallballs 9/6
100 kettlebell swings 24/16
100 box jump 24/20
100 v-ups

Tuesday

Teams of two
4 rounds for time and load
40 meter double kettlebell front rack walking lunge 24/16
80 double unders (each)
160 meter sandbag carry (pick load)

Wednesday

15 minute AMRAP
20/15 calories Assault bike
15 dumbbell bench presses 25's/17,5's
2 legless rope climbs

Thursday

A:
Find a max for the day in the following complex:
3 deadlifts + 2 hang power cleans + 1 front squat

B:
6 rounds for time
12 single dumbbell deadlifts
9 single dumbbell hang power cleans
6 single dumbbell front squats
*alternate sides each round

Friday

3 Intervals of 3:00 on/ 3:00 off
30 thrusters 20/15
20/16 calories row
Amrap burpees over the rower in the remaining time

Saturday

4 intervals of 2:00 on/ 2:00 off
50 double unders
10 deadlifts @ 70%
Max toes to bar in the remaining time

Sunday

*FOCUS*
Deadlift 5x5 @ +2,5kg each side on last week
Go every 2:00

2 rounds
10 barbell good mornings
10-20 back extensions

4-5 rounds
5-10 unbroken toes to bar
max v-ups

*ENGINE*
“Boat Race”
3 rounds, each for time
500/400 meter row
400 meter run
Rest 3 minutes between rounds

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