Monday:
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
Tuesday:
12 rounds for calories:
:30 row
– Rest :30.
Wednesday:
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
Thursday:
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
Friday:
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
Saturday:
AMRAP 24 With A Partner:
You Go, I Go
5 devils presses (35/50 lb)
10 alternating double-DB front-rack lunges
15/20-calorie Echo bike