Monday’s Workout

3 Rounds

10 Hang Power Cleans

2 Minute Row

2 Minute Rest

5 Minute Rest

3 Rounds 

10 Front Squats

400m Run

2 Minute Rest

5 Minute Rest

AMRAP 10

20 Hand Release Push Ups

30s KB Front Rack Hold

40 Walking Lunges

Tuesday’s Workout

Part 1

Max Unbroken Bar Muscle Ups

Part 2

AMRAP 15

12 Bar Muscle Ups

36 Box Jumps

Wednesday’s Workout

For Time

100 Double Unders

Then

4 Rounds 

15 Toes to Bar

25 Wall Balls

Then

100 Double Unders

Thurday’s Workout

3 Rounds 

10 Power Snatch

2 Minute Bike

2 Minute Rest

5 Minute Rest

3 Rounds

10 Sumo Deadlifts

2 Minute Row

2 Minute Rest

5 Minute Rest

AMRAP 10

30 Air Squats

30s Side Plank Right

30s DB Overhead Hold

30s Side Plank Left

Friday’s Workout

Part 1

3×10 Bench Press

Part 2

10 Rounds 1 Minute On 1 Minute Off

5 Burpees to Target

Max Wall Walks

Saturday Beach Party 9am to 10pm!!