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