Monday:
Five rounds for time of:
3 Power clean, 205/145
10 Burpee pull-ups
Tuesday:
For time:
10 Shoulder press, 115/75 pound
15 Overhead squat, 115/75 pound
20 Push press, 115/75 pound
25 Front squat, 115/75 pound
30 Push jerk, 115/75 pound
35 Back squat, 115/75 pound
Wednesday:
For time:
1000 m Row
20 GHD sit-ups
750 m Row
40 Toes to bar
500 m Row
60 Sit-ups
Thursday:
8 rounds of:
400 m Run
Rest 90 seconds
Friday:
For time:
30 Medball sit-ups 20/14
15 Squat clean, 155/105 pound
24 Medball sit-ups 20/14
12 Squat clean, 155/105 pound
18 Medball sit-ups 20/14
9 Squat clean, 155/105 pound
12 Medball sit-ups 20/14
6 Squat clean, 155/105 pound
6 Medball sit-ups 20/14
3 Squat clean, 155/105 pound
