Monday
Metcon
30 Squat Clean Thrusters 70/47Kg

Bonus Work
4 rounds, wearing a vest:
400-meter run
24 squats
12 burpee box jump-overs

Tuesday
Metcon
10 x 125m Row Sprints

Bonus Work
21 Front Squats 84/61Kg
18 Bench Press 84/61Kg
9 Rope Climbs
18 Front Squats
15 Bench Press
6 Rope Climbs
15 Front Squats
12 Bench Press
3 Rope Climbs

Wednesday
Metcon
AMRAP 15
5 Strict Toes to Bar
5 Single Arm Overhead Squats 22.5Kg/15Kg
5 Strict Pull Ups
5 Single Arm Overhead Squats 22.5/15Kg

Bonus Work
5 x 45 seconds on/15 seconds off
D-Ball Hold

Thursday
Metcon
“Whopper”
21 Bar Facing Burpees
3 Power Snatches 35/20Kg
18 Bar Facing Burpees
6 Power Snatches
15 Bar Facing Burpees
9 Power Snatches
12 Bar Facing Burpees
12 Power Snatches
9 Bar Facing Burpees
15 Power Snatches
6 Bar Facing Burpees
18 Power Snatches
3 Bar Facing Burpees
21 Power Snatches

Bonus Work
5 x 15-30 Russian Twists

Friday
Metcon
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions

Saturday
Metcon
3 Rounds
400m Run
21 Strict Handstand Push Ups
12 Hang Power Cleans 80/55Kg