Monday’s Workout
Part 1
3×3 Back Squat
Part 2
For Time
50 Weighted Step Ups
50 Toes to Bar
500m Row
Tuesday’s Workout
Part 1
3×3 Weighted Chin Ups
Part 2
AMRAP 15
10 Chin Ups
10 Clean and Jerks
Wednesday’s Workout
5K Run For Time
Thursday’s Workout
Part 1
3×3 Weighted Dips
Part 2
For Reps
3m Wall Balls
3m Push Ups
2m Wall Balls
2m Push Ups
1m Wall Balls
1m Push Ups
Friday’s Workout
Part 1
3×3 Power Snatch
Part 2
20 Minutes For Quality
3 Legless Rope Climbs
5 Back Extensions
15/12 Calorie Bike Sprint
Saturday’s Workout
EMOM 30
Minute 1) 25 Sit Ups
Minute 2) 60 Double Unders
Minute 3) 50ft Farmers Carry
Minute 4) 5-10-15yd Shuttle Sprint
Minute 5) Rest