Monday
Skill
Press
5-3-1

Metcon
30-20-10
Box Jumps (32″/24″)
Dumbbell Ground to Overhead (20Kg/12.5Kg)
Burpees

Tuesday
Skill
Rope Climbs

Metcon
5 Rounds
8 Front Squats
1 Sled Push
Rest 2-3 minutes between efforts

Wednesday
Skill
Snatch

Metcon
3 Rounds of
15 Wall Balls
15 Hang Snatches (35Kg/20Kg)

Thursday
Skill
Deadlift
3-3-3

Metcon
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Friday
21-15-9
Toes to Bar
Wall Balls

Tabata Mash Up
Burpees
Dumbbell Squat Cleans (20Kg/12.5Kg)

Saturday
10,9,8…3,2,1
Jerks (70Kg/45Kg)
Burpee Box Jumps