Monday: Death by pull ups, then death by hand release push ups. minute 1 do 1 rep. Minute 2 do 2 reps.
Tuesday: Deadlift or Back squat 5-3-3-1-1-1 opposite of your choice last week. Finish with 7 min of burpees
Wednesday: 4 Rounds for time:
5 Chest to bar pull ups
20 Russian twists 35/25/15
1 lap lunges with plate around rig
Thursday: Teams of 3: row to 3000 switch every 250 and rotate through Row, Wall wall shots, Kettlebell swings.
Friday: Skill work