WOD

Monday:

Skill:

3 sets
1 Min Handstand Hold
10 Weighted Good Mornings
5/5 DB Single Leg Box Step ups

Followed by:

For time:
1000 Meter Row

immediately followed by…
3 Rounds
20 Single-Arm Dumbbell Clean & Jerks (10 each arm)
20 Jumping Lunges

immediately followed by…
1000 Meter Row

Tuesday:

Strength:

EMOM 10
Odd – 10 Up/Downs + 10 Air Squats
Even – Rest

Followed by:

3 Rounds:
30 Calorie Assault Bike
100 Single Unders
50′ Walking Lunge w/ KB in Front Rack

Wednesday:

Every 8 minutes for 32 minutes:
20/15 Calories Row
10 Burpees
15 Dumbbell Thrusters
20 V-Ups
20/15 Calories Row

Thursday:

Strength:

3 Sets
6/6 Front Foot elevated DB Split Squat
Rest 1:00
*DB held in farmer carry position

Followed by:

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings
60 seconds of Box Jumps or Step-Ups
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 60 seconds

Friday:

Four sets of:
Deadlift x 8 Reps
Rest 45 seconds
Single-Arm Dumbbell Press x 8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Every 6 Minutes for 12 Minutes
18/12 Calories Assault Bike
6 Dumbbell Man-Makers
400 Meter Run or Row

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Saturday:

E3MOM 15
15 Cal Assault Bike
8 DB Box Step Over 50/35

Rest 5:00

E3MOM 15
15 Cal Assault Bike
15 Burpees