Monday - squat, hang clean & jerk, thrusters, snatch
9 am - row, burpees, dball throw, squat
Tuesday - bench, row
9 am - squat, kb swing, box jump, ghd sit ups
Wednesday - turkish get up, ghd sit up, sits up, dumbbell over head squat
9 am - wallball, lunges, step ups
Thursday - push press, thrusters, burpees
9 am - pull up, push up, sit up, squat
Friday - deadlift, squat clean, ring dip
9 am - row, push up, kb swing, sit up