Monday
Strength
5 Minutes, Every 1:00
Hang Squat Clean + Pause Squat Clean
Rest 1:00
5 Minutes, Every 1:00
Squat Clean
Conditioning
10 Rounds (25:00 Time Cap)
200m Run / 0.4 Bike / 250m Row
1 Squat Clean as heavy as possible
Tuesday
Conditioning
18 Minutes, As Many Reps as Possible
1:00 Stations
– Rope Climbs
– Burpee Box Jump
– Double Under
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
100 Meter Suitcase Carry R/G
20 Step-Ups 1 dumbbell 50/35
0.3 Mile Bike
400 Meter Run
2:00 Rest
Thursday
Strength
5 x 2 Strict Press
5 x 2 Push Press
Conditioning
1 Round for Time
50 Strict Press 45/35
50 Calorie Row
Friday
Conditioning
3 Rounds
20 Toes to Bar
20 Pistols
20 Sumo Deadlift 225/155
Saturday
Conditioning
Partners
800m Run together
100 Pull-Ups, shared
800m Run together
200 Push-Ups, shared
800m Run together
300 Air Squats, sahred
800m Run together
Sunday
Strength
3 x 10-20 Feet Elevated Ring Row
Conditioning
20 Minutes, As Many Rounds as Possible
30/25 Calorie Bike
1:00 Wal-Sit
20 Sit-Ups
15 Kettlebell Swings