Thursday

3 RFT:

18 x Thrusters (L1 30/20, L2 & L3 40/30)

24 x KB Swings (L1 16/12, L2 & L3 24/16)

800m (L1 400m, L2 600m)

Wednesday

15 Minutes - 1RM Jerk (Push or Split)

AMRAP 5:

3 x Push Jerk @60%1RM

6 x Lateral Bar Burpees

Tuesday

AMRAP 12:

5 x Bar Muscle Ups (L1 Jump C2B, L2 C2B)
7 x Squat Cleans (35/20, 40/30, 60/40)
9 x Box Jumps (24/20")

Monday

OTMEM 16:

1st - Max Cal Assault Bike
2nd - 6 x Deadlifts (70/50, 90/70, 120/90kg)
3rd - Max Double Unders
4th - 10 x Toes to Bar

Record total Calories & Double Unders

Saturday

8am

4 RFT:

12 x Thrusters (L1 30/20, L2 & L3 40/30)
12 x Burpee Bar Touches

rest 2 minutes

AMRAP 6:

50 x Double Unders
25 x Abmat Sit ups