Monday
30 Minutes, As Many Rounds as Possible
50 Double Unders
25/20 Calorie Row
10 Squat Cleans 135/95
Tuesday
Strength
8x Every 1:30
1-3 Hang Power Snatch
Conditioning
5 Rounds, Partner I Go, You Go, Full Rounds
10 Hang Power Snatch 95/65
10 Toes to Bar
10/8 Calorie Bike
Wednesday
Strength
Front Squat 5 x 5
*same weight across sets
Conditioning
10 Minutes
As Many Rounds as Possible
50 Meter Walking Lunge
:50 Plank
Thursday
Strength
Strict Press 5 x 5
*same weight across sets
Conditioning
3 Rounds
400 Meter Run
21 Kettlebell Swings R/G
Friday
15 Minutes, As Many Rounds as Possible
15/12 Calorie Bike
15 Pull-Ups
rest 2:00
15 Minutes, As Many Rounds as Possible
200 Meter Run
2 Rope Climbs
Saturday
Partners Share Reps
100-80-60-40-20
Deadlift
Push-Up
*Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225
Sunday
Strength
Strict Pull-Up 5 x 5
*same weight across sets
Conditioning
3 Rounds
21 Wallballs 30/20
15 Kettlebell Swing R/G
9 Box Jump 30/24