WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio of Choice 6/side Lateral Lunges 30sec Dual KB Rack March	Back Squat Every 2min × 3 sets 5 reps @ 70-75% 1RM	AMRAP x 16min: 40 DU / 100 SU 20 Dual DB Thrusters (15/10kg) 25 BW Box Step-overs 30 R. Swings
TUESDAY	2 sets: 90sec Jump Rope 8 Prone Half Angels 8 Bulgarian Ring Rows	BB Strict Press Every 2min × 3 sets 5 reps @ 70-75% 1RM @ 20x1	EMOM × 20min 0-1min: 10/12 Cal Row/Bike 1-2min: 8-10 HSPU (or pike) 2-3min: 20 Alternating Reverse Lunges (15/10kg DBs) 3-4min: 15 Toes-to-Bar
WEDNESDAY	2 sets: 90sec Cardio 8 DB Zercher Good Mornings 8/side KB Gorilla Row	Deadlift Every 2min × 4 sets 5 reps @ 70-75% 1RM	For Time: 600m Run 40 Power Clean (35/25kg) 30 Kipping / Butterfly Pull-ups 20 Alt SA Devil's Press (22.5/15kg) 15 Burpee GTO 600m Run Time Cap: 20min
THURSDAY	2 sets: 15 Band Pull Apart 10steps/side Elephant Walk Step 5reps/side DB Windmill	Power Snatch Every 90sec × 4 sets 4 reps @ 70% 1RM	Intervals 3-3-3-4min On / 1min Rest 24 Alt DB Snatches (22.5/15kg) 10 Box Jump Over Remaining Time: Plate weighted Sit-ups
FRIDAY	2 sets: 90sec Cardio 10reps Glutebridge Adductor Squeeze 12 Alt Quadruped Shoulder Taps	Power Clean Every 90sec × 4 sets 4 reps @ 70% 1RM	For Time: 60m Farmers Carry 50 Goblet Squat 40 SA DB Push Press 30 Burpees 20 Power Clean 60/45Kg 600m Run Time Cap: 20min