Monday:
Skill:
3 Sets
50′ Double KB Front Rack Walk
Rest:30
30 Weighted Russian twist
Rest :30
Followed by:
AMRAP 15
2-4-6-8-10-12-14-16-18
DB Snatch
Wall Ball
*max burpees over DB with remainder of time
Followed by:
2 Rounds
200M Double Sandbag carry
Rest 200
Tuesday:
Skill:
4 Rounds
1 Min on / 1 Min off for Max Reps
Box Jumps
Alt DB Hang Power Clean to OH
Abmat Situps
Followed by:
Teams of 3
21 min assault bike
Switch team members EMOM.
Wednesday:
Skill:
4 sets (with a partner)
20 Partner leg tosses
:20 weighted hollow holds
Followed by:
AMRAP 30
150M Row
5 Burpee
9 KB Swing
*Alternate rounds with partner
Thursday:
Conditioning:
For Time:
21 Deadlift
12 Burpees over bar
15 Deadlift
9 Burpees over bar
9 Deadlift
6 Burpees over bar
Followed by:
Assault Bike
Every 2 Min for 20 Min
12/9 cals
Friday:
Skill:
Wall walk
10 good reps
or 10 attempts and work
Followed by:
4 Rounds for Time:
60 Single Unders
30 DB Snatch
30 Wallball
-rest 130 after round 1
-rest 100 after round 2
-rest :30 after round 3
Saturday:
For Time:
25 Ring Rows
400 Calorie Assault Bike
50 DB Push Press
40 Cal Row
25 Ring Rows
40 Calorie Assault Bike