Thursday

Strength endurance: 20 rep max shoulder press

Conditioning: For time (20 minute cap)
Run 800m
15 Pull ups
9 Burpees
Run 400m
15 Pull ups
9 Burpees
Run 200m
15 Pull ups
9 Burpees
Run 100m
15 Pull ups
9 Burpees

Wednesday

Strength: 5x5 Front squat

Barbell contitioning:
4 minute EMOM
2 Power clean
2 Front squats
2 jerks

Rest 1 minute

Max double unders in 60 seconds

Rest 2 minutes

4 minute EMOM
2 Power clean
2 Front squats
2 jerks

Extras: 3 Rounds not for time
30 GHDSU
20 Hip extentions

Tuesday

Olympic Lifting:
5x2 Clean increasing weight each set.

M1 & M2: If you are proficient at the squat clean do these otherwise work on your pull to get max hip extension and height.

Conditioning: 13 minute AMRAP
15 Deadlifts
12 Hang power cleans
9 Front squats
6 Shoulder to over head
3 Thrusters

M1: 20/30
Rx: 35/45
M2: 45/60

Extras: 6x3 Clean pull with a pause at the knee 

Monday

Part 1: 8 minute EMOM
Even minutes: 10 Shoulder tap handstands against the wall. (M1: Handstand holds or continue on building up shoulder strength with standing DB shoulder press)
Odd minutes: 25 Hollow rocks

Part 2: 30 seconds on 30 seconds off for 8 minutes
Max 10m shuttles across gym floor

Rest 4 minutes

Part 3: 30 seconds on 30 seconds off for 8 minutes
Max distance rowing.

Extras: 4x4 Back squat aiming for >80%

Sunday

Barbell conditioning 1:
8 minute EMOM
2 Power cleans
2 Shoulder to over head
2 Front squats

Barbell conditioning 2:
Death by Hang power snatch