Monday
A1) Strict Press 8x2
A2) Chin ups 8x2
EMOM x 15
Min 1 - 5 Bar Muscle ups
Min 2 - 10 DB Push press 22.5/15
Min 3 - 15/12 Calorie row
Tuesday
A1) Back squat 8x2
A2) Box Jump 8x5
3 Rounds
3 minute AMRAP
30 Double unders
20 Russian swings 24/16kg
10 Alt goblet reverse lungs
1 minute rest
Wednesday
Mikko Salo triangle
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
A1) Bench press 8x2
A2) Bent over row 8x8
7 Rounds
1 minute on - 1 minute off
7 Power cleans 70/45
Max Box jump overs 24/20"
Friday
A1) Thruster 8x2
A2) Broad jumps 8x3
Fran
21-15-9
Thrusters 42.5/30kg
Pull ups
Saturday
In teams of 2
30 minute AMRAP
100 Calorie row
80 Wall balls
60 V- ups
400m Farmers carry 24/16kg
20 Box Jump over 24/20”
Hyrox
Monday
10 minute AMRAP
10 A-Jumps
15/12 Calorie Ski
Rest 3 minutes
10 minute AMRAP
15 Plate ground to overhead
15/12 Calorie row
Rest 3 minutes
10 minute AMRAP
20 Sit ups
15/12 Calorie bike
Tuesday
Every 90 seconds x 10
Odd - 10 Deadlift
Even - 10 Bench press
Every 90 seconds x 10
Odd - 10 Back squat
Even - 10 Chin up
Wednesday
Mikko Salo triangle
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
EMOM x 30
Min 1 - Bulgarian split squat 6/6
Min 2 - Single arm row 6/6
Min 3 - Single arm press 6/6
Friday
30-20-10-20-30
Wall balls
Burpees
After each set of burpees 400m run