Monday:

7 x 1 Clean and Jerk

 

Tuesday:

“Kelly”

Five rounds for time of:

400 m Run

30 Box jump, 24/20 inch box

30 Wall ball shots, 20/14 pound ball

 

Wednesday:

“Brehm”

For time:

10 ascents Rope climb, 15 foot

20 reps Back squat, 225/155 pound

30 Handstand push-ups

40 calories Row

 

Thursday:

3-2-2-2-1-1-1-1-1 reps Weighted dip

 

Friday:

“Helen”

Three rounds for time:

400 m Run

21 Kettlebell X swings 1.5/1 pood (or 55/35 pound dumbbell swing)

12 Pull-ups