Monday:
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45/35 pounds
50 Hip extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Tuesday:
For time:
15 Dumbbell burpee box-overs, 50/35 pounds, 24/20″ box
15 Deadlift, 315/225 pound
15 Overhead squat, 205/145 pound
15 Muscle-ups
Wednesday:
1-1-1-1-1-1-1 reps Weighted pull-ups
Thursday:
“Willy”
Three rounds for time of:
800 m Run
5 Front squat, 225/155 pound
200 m Run
11 Chest to bar pull-ups
400 m Run
12 Kettlebell swings, 2/1.5 pood
Friday:
Five rounds for time of:
50 Wallball shots, 20/14 pound ball
400 m Run
