Monday
3 rounds of:
30 seconds of work followed by 30 seconds of rest:
Dumbbell snatches 50/35
GHD sit-ups
Lunges
Handstand hold (scale to plank hold)
Row
Tuesday
Bench 3-3-3-3-3
Wednesday
5 RFT:
Run 200
10 candlesticks
10 burpees
Thursday
4 rounds for time of:
30 air squats
15 toes-to-bar
10 chest to bar pull-ups
Friday
10 Minute AMRAP:
9 burpees
6 snatches 95/65
3 handstand push-ups
Saturday
2 Rounds (2 people per station, hopefully)
1 minute per station
Battling rope (switch off)
Sandbag (+you and partner) over the yoke
Tire flips
Sled Pull
Back Extensions
Medicine ball over rig (no squat)
1 minute rest
