Monday:

Push-Press

5-3-3-3-1-1-1-1-1

Tuesday:

Metcon

3 RFT:

20 Toes to bar

10 Front Squat (225/155)

Wednesday:

Metcon

100 Double-Unders

50 Calorie Row

400m Run w/ plate (45/35)

30 HR push-ups

20 Strict Ring Dips

Thursday:

Front Squat

5-3-3-3-1-1-1-1-1

Friday:

Deadlift

5-3-3-3-1-1-1-1-1