Monday:
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.
Tuesday:
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
Wednesday:
Every 2 minutes for 10 rounds:
1 clean and jerk
Thursday:
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Friday:
Open 24.1
TBD
Saturday:
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.