Day 1
Strength Circuit
30s on, 15s off
Strict Pullup
Copenhagen Plank L
Copenhagen Plank R
Weighted Plank (plate on back)
Lunge Hold (switch at 15s)
For time
100 Double Unders
10 Box Jumps 24/20
10 Front Squats 115/85
80 Double Unders
8 Box Jumps
8 Front Squats
60 Double Unders
6 Box Jumps
6 Front Squats
40 Double Unders
4 Box Jumps
4 Front Squats
20 Double Unders
2 Box Jumps
2 Front Squats
Day 2
Part A
EMOM 12
2 Snatch Pulls + 2 Snatches from Blocks
Part B
AMRAP 20 minutes
20 Cal Row
20m KB OH Carry
20 Hollow Rocks
20 Lunges
Day 3
For max reps
2 minutes of: Thrusters
2 mins of: Burpees
1 min of: Pullups
5 min rest
For max reps
2 minutes of: Back Squats
2 minutes of: Burpees
1 minute of: Cal Bike
5 min rest
For max reps
2 minutes of: Clean & Jerk
2 minutes of: Burpees
1 minute of: V-ups
Booty Burner
3 rounds
12 Sumo Goblet Squat
20 Donkey Kicks/Side
12 Glute Bridge (L, R, Both - so 36 reps)