Monday:
For time:
20 Front squat, 205/145 pound
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5/1 pood
50 Wall ball shots, 20/14 pound ball
Tuesday:
For time:
100 Double-unders
Run 100 meters
4 Rope climb, 15 foot
Run 100 meters
30 Front squat, 135/95 pound
Run 100 meters
100 meter Farmer carry, 70/50 pound dumbbells
20 Alternating Dumbbell snatch, 70/50 pound
Run 100 meters
Wednesday:
Row 1 K
Five rounds of:
25 Pull-ups
7 Push jerk, 135/95 pound
Thursday:
5-5-5-5-5 reps Shoulder Press
Friday:
Run 5K
