Saturday

AMRAP 25:

Run 800 (L1 600m)

Then in remaining time complete AMRAP:

14 x Front Squats (L1 30/20, L2 & L3 40/30)

12 x Single arm KB Push Press* (16/12, 24/16, 32/24) 

10 x Pull ups

At 5,10,15,20 minute marks stop and complete 10 x 3:1 burpees (3 x Push Ups + 1 x Burpee).

* 6 reps each side.

Friday

For Time:

30 x HSPU

30 x Hang Power Cleans (40/30, 50/40, 60/45)

30 x Toes to Bar

30 x Wall Balls

30 x KB Swings (16/12, 24/16, 32/24)

30 x Back Squats

30 x Bar Facing Burpees

After each set of 30 each person completes 100m, Swap reps as required, 1 person working at a time.

Thursday

Deadlift - 

3 x 5 

5 x 3

AMRAP 7

30 x Double Unders

100m Sprint

Record total double unders

Wednesday

4 RFT

12 x Pull Ups
12 x Shoulder to Overhead (40/30, 50/40, 60/45)
12 x Box Jumps
400m (L1 200m)

Tuesday

AMRAP 14:

8 x Power Snatches (30/20, 40/30, 60/45)

24 x Air Squats (L3 12 x Alt Pistol Squats)

8 x Bar Facing Burpees