Monday     
     
Strength 2 Strength 3 Oly 1
     
Run 200m Run 200m Row 500m
10 DB Thrusters 10 Thrusters 15 DB Thrusters
10 Burpees 10 Burpees 15 Burpees
Rest 1:1  Rest 1:1  Rest 1:1 
3 – 4 Sets 3 – 4 Sets 3 – 4 Sets
     
     
Tuesday    
     
Strength 2 Strength 3  Oly 1
     
15 MIN AMRAP 15 MIN AMRAP 15 MIN AMRAP
Run 400m Run 400m Run 400m
3 Heavy KBS 3 Heavy KBS 5 DL’S @ 80Kg
6 Wall Balls 6 Wall Balls 10 Wall Balls
9 Burpees 9 Burpees 15 Burpees
     
     
     
Wednesday    
     
Strength 2 Strength 3 Oly 1
     
10 Burpees 10 Burpees 10 Burpees
10 Box Jump 10 Box Jump 10 Hang Power Clean + Jerk
Max WB’s 

in remaining 

time of 1:45

Max WB’s 

in remaining 

time of 1:45

Max WB’s

in remaining time of 1:45

Rest 3:1  Rest 3:1  Rest 3:1 
4 Sets 4 Sets 4 Sets
     
Thursday    
     
Strength 2 Strength 3 Oly 1
     
AMRAP 15 Mins AMRAP 15 Mins AMRAP 15 Mins
15 Wall Balls 15 Wall Balls 15 Wall Balls
10 Med Ball Pikes 10 Med Ball Pikes 10 Med Ball Pikes
200m Med ball Run 200m Med ball Run 200m Med ball Run
     
     
Friday    
     
Strength 2 Strength 3 Oly 1
     
AMRAP 15 Mins AMRAP 15 Mins AMRAP 15 Mins
90 Singe Unders 30 DU’s 30 DU’s
7 DB Snatches 7 DB Snatches 7 DB Snatches
7 Push Ups 7 Push Ups 7 HSPU
     
Saturday    
     
All Groups    
     
In teams of 2, Complete:

150 Wall Balls. One Person 

working at a time. 

Other Person Farmers Hold.