Monday
For Time
2 Rounds
10 KB Sumo Deadlifts
20 Alt. DB Hang Snatch
30 Single Arm Alt. OH DB Lunges
Into...
2 Rounds
10 KB Sumo Deadlifts
20 Alt. DB Hang Power Snatch (heavier than first sets)
30 Single Arm Alt. OH DB Lunges
Tuesday
AMRAP 17
15/12 cal bike
20 pull-ups (banded or ring rows)
20 hand release push-ups
Wednesday
Every 2:00 x 6 sets
100m run or 125m row
10 goblet squats
Thursday
For Time
150 double unders
1000/800m row
30 DB shoulder to overhead
100 double unders
750/600m row
20 DB shoulder to overhead
50 double unders
500/400m row
10 DB shoulder to overhead
Friday
4 sets
AMRAP x 3 minutes
3 DB deadlifts
6 DB hang power cleans
9 updowns
Rest 1:00 b/t sets
Saturday
EMOM x 15 minutes
Min 1 - :45 max slam balls
Min 2 - :45 max sit ups
Min 3 - :45 max row or bike