Monday

In teams of 5:

200m Run (team relay style)

2 Rounds:

10 Burpees

10 Dumbell Push Presses

10 Box Jumps

15 Kettlebell Swings

10 Wallballs

200m Run (team relay style)

Tuesday

Work through the following benchmark tests in order:

A) 1RM Clean & Jerk

or

1RM Press + 1RM Push Press

B) Max rep Pullups (or Max Duration Active hang if no pullups)

C) Test ONE of: Max rep Dips or Max rep Pushups or Max duration Pushup-position Plank

D) 1RM Weighted Pullup

E) 1RM Weighted Dip

F) 500m Row for time

Wednesday

A) 1RM Back Squat

B) 8RM Bulgarian Split Squat

C) 1RM Turkish Getup (must get left AND right side to count)

Thursday

A) 1RM Snatch

or

1RM Bench Press

B) 1RM Front Squat

C) Tabata Situp Test

Friday

A) 1RM Deadlift

B) “Fran”

21-15-9 reps for time:
Thrusters (45kg/30kg)
Pullups

Saturday

A) Gymnastics strength/skill practise

B) “12.1″

AMRAP 7mins:

Burpees to 6″ target