Thursday

For Time:

30 x Toes 2 Bar
1 x Spicy Run
30 x KB Snatch (24/16)
1 x Spicy Run
30 x Ab Mat Situps
1 x Spicy Run
30 x Pullups
1 x Spicy Run
30 x HR Pushups
1 x Spicy Run

Spicy Run: Athlete runs 200m with their Rope. At the turn around point (half way), they must complete 20 x Double Unders then return to the box.

Wednesday

15 min - 1RM Front Squat

Then:

10,9,8,7,6,5,4,3,2,1
5,5,5,5,5,5,5,5,5,5

Squat Clean (60/45)
HSPU

Tuesday

10RFT:

8 x Push press (50/40)

6 x Bar facing Burpees

100M 

Monday

"Cindy"

AMRAP 20

5 x Pullups
10 x Pushups
15 x Squats

Saturday

OTMEM: 

Odds: 1 x Burpee

Evens: 1 x SDHP (50/40)

Increase reps by 1 per minute until amount can no longer be completed within the minute. Failure on 1 x exercise means your out.