MONDAY

(A) Back Squat - 5×5

(B) 10min AMRAP
30 x Pull-ups
30 x Thrusters - 43/30/25kg
15 x Pull-ups
15 x Thrusters
10 x Pull-ups
10 x Thrusters
5 x Pull-ups
5 x Thrusters

FRIDAY

(A) 3 Rounds of Lynne

(B) For Time
10-9-8-7-6-5-4-3-2-1 Power Clean: 61/43/38kg
1-2-3-4-5-6-7-8-9-10 Dips

THURSDAY

(A) Deadlift: 1RM

(B) For Time
20-18-16-14-12: KB Swings 24/16kg
10 - 8 - 6 - 4 - 2: Goblet Squats
Run a 1/2 Gasser between rounds (4 in total)

Snatcheroo

(A) Snatcheroo
With a 16min running clock perform
(A1) EMOTM x 8: 1xPower Snatch + 1xSnatch + 1xOHS

At the 8min mark, begin chasing MAX Load
(A2) Snatch x 1rep (ME)
Times up at 16min

NOTE: You can only perform (A1) OTM (if you increase your load & are not ready by the start of the next minute, then wait until the following minute to begin your lift.


(B) 5min AMRAP
5 x TTB
10 x Push Press: 43/30/25kg
15 x Squats

1min Recovery
MAX Distance run in 3min

2min Recovery
3min AMRAP
15 x Squats
10 x Push Press
5 x TTB

TUESDAY

(A) BACK SQUAT: 5-3-1
These should all be in the heaviesh range

(B) 11min AMRAP:
6 Front Squat: 61/45/38kg
6 Burpee Over Box Jump: 24/20

NOTE: Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep. Use a dowel for height if not confident for (Height+Width) Landing on box is a scaled option.
Scoring for box jumps is 2points for every "Jump Over Box" & 1 point for jump on box.

OPTIONAL EXTRAS
DIPS - EMOTM x "your choice"
Pick a number you can maintain for every round
**DIPS can be ring or bar, just work those triceps (Just NO DONKEY KICKS) ;-)