Monday
Skill: Squat 5 x 3
Conditioning:
As Many Rounds as Possible in 12 Minutes
5 Handstand Push-Ups
7 Toes to Bar
9 Sumo Deadlift Hi-Pull (Medium weight)
Wednesday
Skill: Push Press 5 x 3
Conditioning:
21-18-15-12-9-6-3
Kettlebell Swings
Box Jumps
Friday
Conditioning:
15 Minutes as Many Rounds as Possible
250 Meter Row
30 Double Unders
10 Wallballs