Wednesday 1. Every 6 minutes for 24 minutes Row 500/400m 10 Burpee Box Jump Overs 20 Kettle bell Swings (70/55)
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Tuesday 1. EMOM x 10 minutes 2 Front Squats building in weight 2. 3 Rounds For Time 15 Front Squats (155/105) 15 Pull ups
Monday 1. AMRAP x 20 10 Deadlifts (225/155) 20/15 Push ups 30 Double Unders 400m run
Thursday 1. AMRAP x 30 minutes In teams of 3 share the workload 2000m row 50 Burpee Box Jump Overs 75 Toes to Bar 100 KB Swings (70/55)
Tuesday 1. Hang Power Clean 3-3-2-2-1-1 2. AMRAP x 10 minutes 10 Hang Power Cleans (95/65) 30 Double Unders
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