Monday
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Tuesday
For time:
225/155 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
Wednesday
1000 meter Row
Rest 4 minutes
Dumbbell “Tabata” Thrusters 16/12kg
Thursday
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Scaled:
2x leg lifts, 2x check to bar or jumping pull ups and dips
Friday
Five rounds for time of:
115/85 pound Push press, 12 reps
1 Shuttle Shuffle
115/85 pound Squat snatch, 8 reps
