Monday:
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Tuesday:
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Wednesday:
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
Thursday:
5 sets for total time:
500-m row
– Rest 3:00 between sets.
Friday:
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Saturday:
3 rounds for time with a partner:
50 Russian KB swings (53/70 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.