Saturday

5 RFT:

10 x Front Squats
15 x Ab Mat Sit-Ups
20 x Double Unders
200M

Friday

AM:

3 RFT:

21/15/9

KB Swings
Toes to Bar
400m

PM:

Friday night games:

Thursday

For Time

25 x Shoulder to Overhead (40/30)
50 x Double Unders
100 x Wall balls
50 x Double Unders
25 X Shoulder to Overhead (40/30)

Wednesday

10 minutes: Work to 1RM Deadlift

As far as possible in 7 minutes

3,6,9,12,15,18,21 etc

Thrusters (40/30)
Pull ups

Tuesday

AMRAP 15 Minutes:

10 x Pull ups
15 x O/H Walking Lunges (15/10)
20 x Burpees