20 Wall Ball (10/6)

Then  3 rounds

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

20 Wall ball

Then (no rest)

21-15-9

• KB Clean & Press (24/16)
• OH Plate Lunge (20/10)

Deadlifts

• 5-5-5

Front Squats

• 3-3-3

Push Press

• 3-3-3

Strict Pull Ups

• 5-5-5

3 Rounds

• Run 800m
• 50 Squats
• 50 Sit ups

Tabata Fun

8 Rounds of each 20 secs work, 10 secs rest
Rest between each exercise

• Rowing
• Burpees
• KB Swings
• Wall Ball

3 sets of 10 wall touches

• On the floor, touch toes to wall over each shoulder

At last a rest day

Saturday 7am

DT
5 Rounds

• 12 Deadlifts (70/40)
•  9  Hang Power Cleans
•  6  Push Jerks

Or

Whitten

5 Rounds

• 22 KB Swings
• 22 Box Jumps
• Run 400m
• 22 Burpees
• 22 Wall Ball

9am - Little Bay

Partners

AMRAP 30 Mins

• 50 KB Swings
• 40 Mountain Jumpers
• 30 KB Cleans
• 20 Burpees
• 10 KB Snatches
• Run 200m

The Bear

5 Rounds
The following performed 7 times constitutes 1 round, rest between rounds

• Power Clean
• Front Squat
• Push press
• Back Squat
• Push Press

And for the ones trying to strip weight.

Tabata Rowing

3 Rounds

• 2 mins Double Unders
• Run 200m

AMRAP 7 Minutes

• 8 Plyo Push ups
• 16 Sit ups