Monday

AMRAP 22

MIN 0-6:
25 x Double unders
8 x Deadlifts (60/40)

MIN 6-8:
rest

MIN 8-14:
8 x Hang Power Cleans (60/40)
4 x Bar facing burpees

MIN 14-16:
rest

MIN 16 - 22:
5 x Wall Balls
100m Sprint

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Saturday

8:30am WOD

12 Minutes:

1 x 600m KB Carry (24/16kg)

in remaining time-

1RM Squat Clean.

Rest 5 minutes:

21/15/9

Alternate KB Snatch (24/16)

Burpee Plate Jump

OH alternate plate lunge (15/10)

MOD 1:

16/12kg KB
10/5kg Plate Lunge

Friday

AMRAP 18:

16 x Power Snatch (40/30)

16 x Burpee Box Jumps

16 x KB Swings (24/16)

16 x Ring Dips

Swap after 8 reps

AMRAP 5:

alternate Wall Walks

MOD 1:

30/20kg 

Box Dips

MOD 2:

Squat Snatch

32/24kg KB

Thursday

For Time:

400m Wall Ball Carry
80 x Wall Balls

40 x Wall Ball Abmat Sit Up

400m Wall Ball Carry

MOD 1:

60 x Wall Balls
40 x Abmat situps

Wednesday

3 RFT

400m
18 x Burpees
12 x Hang Power Cleans (50/40kg)
6 x HSPU (Max 2 x Abmats)

MOD 1:
35/25kg
20 sec HS hold or 12 x Push Ups

MOD 2:
60/45kg
Deficit HSPU