Monday
Strength
Front Squat or Overhead Squat
3 x 8-10
Conditioning
5 Rounds, Every 1:00
15 Wallballs
As Many Pull-Ups as Possible in Time remaining
Tuesday
Conditioning
3 Rounds each
Partner I Go, You Go, Full Rounds
15 Sprawl / Burpee Box Jump
15/12 Calorie Bike
Strength
5 Sets, Every 3 Minutes
5 Conventional Deadlift
8ea Alternating Single Arm Z-Press
Wednesday
Conditioning
Teams of 3, 3 Rounds of each
Each round starts w/ 10-15 Calorie Bike
A. 8 Thruster 95/65, 115/85
B. 8 Push Press / Jerk 95/65, 135/95
C. 8 Hang Power Clean 115/85, 175/120
Thursday
Conditioning
30 Minutes, As Many Rounds as Possible
400 Meter Run
350 Meter Row
30 Squats
20 Sit-Ups
10 Push-Ups
Friday
Conditioning
35 Minutes, As Many Rounds as Possible
Share w/ Partner
1000 Meter Run, together
50 Knee Tucks / Toes to Bar
40 Jump Overs
30 DBall Cleans 70/50, 100/70
Saturday
Strength
4 Sets, Every 3:00 Complete
16 Dual Front Rack, Front Foot Elevated Reverse Lunge
8ea Single Arm Ring Row
Conditioning
8 Minutes to Complete
12-9-6
Dual Hang Snatch Y/B, G/Y
Strict Handstand Push-Ups
Then,
Max Calorie Bike / Row in Time Remaining
Sunday
Strength
3 Sets
5 Push Press
50m Single Arm Front Rack Carry
Conditioning
Partner 5000 Meter Row
Switch as desired