Monday:

Row 42,000 Meters. 🙂 (just kidding unless you are bill)

Snatch balance 5×3 increasing load every set

For time: 15 min cap

30-24-18-12-6

Sit ups

Dumbbell snatch 50/35

Mountain climber knee to elbow

SDLHP 32/20 (with kettlebell)

Challenge:

Practice Overhead squat

For time:

30-24-18-12-6

Sit ups

Kettlebell swing 16/12

Mountain climber knee to elbow

Gobblet Squat 16/12

Tuesday:

EMOTM 30 Min

Athlete picks movement from ground to overhead for weight:

2 reps every minute on the minute with bar

6 Kettlebell movements

10 Sandbag movements

15 wall balls

Wednesday:

For Time: (15 min cap)

10 Burpees

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Double Unders

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Burpees

Thursday:

For time: (12 min cap)

200 Double Unders

20-15-10-5

Front squat 95/65

Push Press 95/65

200 Double Unders

Challenge:

For time:

300 singles

20-15-10-5

Air squat to med ball

Push up

300 singles

Friday:

Back Squat 8×3 increasing weight every set to 3 rep max

Saturday:

With partner one works, as the other rests:

Row 500m x 3 (each person does 3)

5 Rounds (again each)

10 burpee pull ups (Challenge burpee, jumping pull up

Lunge 50 feet w 45/35 plate in of body (challenge, no weight)

2 rounds:

100 Double unders (challenge single under) must complete all 100 before partner can start, each person does 2 rounds