Wednesday
A. Front Squat, 5-4-3-2-1, 180 sec
B. Wall Balls - use a tough weight to any height, 10 reps x 7 sets, 90 sec
C. KBS - 24/16kg, AMRAP to eye-level in 1 attempt

Friday
5 x 20 sec on Airdyne @ 90% effort, 180 sec rest
+
30 Turkish Get-ups - 15/arm with tough weight - use either KB or DB - not for time
+
3 x 25 sec on Airdyne @ 90% effort, 240 sec rest
+
30 GHD Sit-ups - take your sweet time!
+
30 cals on Airdyne for time - 1 set @ 100%