Monday
Every 3:00 for 5 sets
20 burpees
10 DB shoulder to overhead
Max sit-ups in remaining time
Rest 1:30 b/t sets
Tuesday
AMRAP 13
2 DB power cleans
6 box jumps
12/10 cal row
*Increase power cleans by 2 each round
Wednesday
EMOM x 16 min
Min 1 - 12-16 ring rows
Min 2 - 12-16 floor press
Min 3 - 16-20 DB slides
Min 4 - :50 max up downs
Thursday
For Time
800m run
50 unbroken wall balls
800m run
*Each time you break, complete 15 air squats then continue.
Friday
5 Rounds for Time
7 KB Suitcase Deadlifts
15 Toes to Bar
60 Double Unders
Saturday
AMRAP 8
100m run
12 push ups
100m run
6 no push-up renegade rows
Rest 2 min
AMRAP 8
100m run
12 push ups
100m run
6 no push up renegade rows