Monday
Strength
5 Minutes, Every 1:00
2 Squat Cleans
5 Minutes, Every 1:00
1 Squat Clean + 1 Front Squat
Conditioning
10-9-8..3-2-1 Ring Dip
*2 Front Squat 225/155 from the floor after each set
Tuesday
Conditioning
5 Rounds
6 Bar Muscle-Up
10 Burpees
60 Double Unders
Wednesday
Conditioning
4 Rounds
500 Meter Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest
Thursday
Strength
4x Every 2:00, 5 Strict Press
4x Every 2:00, 5 Push Press
Conditioning
Partners Share
3 Rounds
40 Push Jerk or Push Press, 135/95
60/50 Calorie Row
Friday
Conditioning
3 x 3:00 As Many Rounds as Possible
1:0 Rest b/w each 3:00 Round
5 Sumo Deadlift 225/155
8 Box Jump
16 Jumping Lunges
Saturday
Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Push-Ups
20 DBall Cleans 100/70
20 Wallballs 30/20
20 Pull-Ups
Sunday
Strength
3 x 15 Strict Pull-Up
Conditioning
100 Bench Press 135/95
Every drop = 200m Farmers Carry