Monday
Strength
Back squat 10-8-6-4-10
Pull-ups 3 x max reps (band if needed)
Metcon
5 rounds for time
10 thrusters
10 Db snatch (5 each arm)
10 burpees
400m run

Back squat 10-8-6-4-10
Pull-ups 3 x max reps (band if needed)
5 rounds for time
10 thrusters
10 Db snatch (5 each arm)
10 burpees
400m run
Deadlift 10×3 (every 90sec)
Strict dumbbell press 3×5
50 DB curls
50 Tricep ext (band)
50 push-ups
50 abmat situps
Bench press 4×10
8 rounds
1st min: 15-12 cal machine
2nd min: 12 box jumps
3rd min: 12 wall balls
4th min: 120m sprint
5 rounds
400m run
10 burpee box jumps
10 sumo deadlift high pull
10 thrusters
1min rest
Bench press 10-8-6-4-10
5 rounds for time
5 power clean 60-40kg
10 pull-ups
15 push-ups
400m run
Power clean 3-3-2-2-1-1-1
Weighted pull-up 3×3
Every min for 10min:
14/12 Cal echo
7 burpee box jump overs
1min rest
Every min for 10min:
30 heavy rope double unders
2 rope climbs
split Jerk 6×4
“Jackie”
for time
1km row or 2km bike erg
50 Thrusters @20/15kg barbell
30 pull-ups
3min max ambit situps
paused front squat 4-4-4-4
DB strict press 5-5-5-5
Every 5min (5 rounds)
500m row
3 rope climbs
20m Handstand walk
Deadlift 5×3
20min amrap
9 Deadlift @100/70
12 box jump overs
15 Ghd sit-ups or ab mat situps
Clean & Jerk complex (choose load)
every minute for 10min
1 power clean
1 Hang squat clean
1 Split Jerk
rest 5 min
Snatch complex
every minute for 10min
1 power snatch
1 hang squat snatch
1 snatch balance
7min amrap
10 cal echo
20 heavy rope double unders