Monday:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Tuesday:

Complete as many rounds as possible in seven minutes of:
7 reps Deadlift, 315/225 pound
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

 

Wednesday:

Two rounds for time of:
100 Double-unders
50  Shoulder to overhead 95/65 pound barbell
25 Toes to bar

Thursday:

Hang squat clean 2-2-2-2-2-2-2 reps

Friday:

“Jackie”

1000 meter row
50 Thrusters 45/35
30 pull-ups