Monday

AMRAP 4:

50 x Air Squats
40 x Push Ups
30 x KB Swings
20 x Box Jumps

then straight into AMRAP 9:

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

Thrusters (L1 30/20, L2 & L3 40/30) 

Pull Ups

Friday

AMRAP 25:

Partner WOD, 1 x person working at a time:

6 x Thrusters L1 30/20, L2 & L3 40/30 (3 x Each)
6 x Bar facing burpees L1 Standard Burpees (3 x each)
12 x Thrusters (6 x each)
12 x Bar facing burpees L1 Standard Burpees (6 x each)
18 x Thrusters (9 x each)
18 x Bar facing burpees L1 Standard Burpees (9 x each)
24 x Thrusters (12 x each)
24 x Bar facing burpees L1 Standard Burpees (12 x each)

Repeat with the same rep scheme and weight:
Hang Power Cleans
Toes to Bar

If complete both ladders within the time, continue with AMRAP:
Alternate Wall Walks.

Thursday

1RM: Squat clean and strict press.
1RM: Squat clean and push press.
1RM: Squat clean and jerk.

Wednesday

Deload Week:

Snatch progressions.

7 Rounds for Quality:

2 x Snatch Grip Dead Lifts
1 x Squat snatches
2 x Overhead Squats.

Start relatively light and increase weight each round. Rest as required between rounds.

Finisher:
10 minute Team Row -
In 4 teams row for max calories, swapping out as required.

Tuesday

10 minutes: Handstand Progressions

15 Minutes: rounds for quality:

10m Handstand Walk (Scale = Max handstand hold)
15 x V ups w/- broom handle
3 x Muscle Ups or max strict pull ups (L1 banded)