MONDAY

power capacity 14min 

power clean

aerobic power 15min 

pull ups

power clean

box jumps

TUESDAY

hypertrophy 14min 

strict press

muscular endurance 17min 

push ups

squats

sit ups

WEDNESDAY

hypertrophy 14min 

deadlift

anaerobic capacity 18min 

bike/ski

burpees

sumo deadlift high pulls

THURSDAY

skill & strength 12min 

handstand push ups

pull ups

aerobic power & muscular endurance 16min 

double unders

row

wall walks

FRIDAY

hypertrophy 14min 

front squat

aerobic power (lactate threshold) 15min 

run

toes to bar

thruster

accessory 6min 

db row

triceps extension

SATURDAY

aerobic power & muscular endurance 32min 

db devil presses

box step over

ski

SUNDAY

lactate threshold & muscular endurance 35min 

handstand shoulder taps

row

russian twists

cossack squats