Monday:
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
Tuesday:
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Wednesday:
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Thursday:
For load:
5-5-3-3-1-1-1
Snatch
Friday:
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB
Saturday:
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.