Monday
Weightlifting
10-12 min
Find Heavy single Back Squat

Conditioning
For Time:
100 Russain KBS 53/35
70 Hanging Knee Raises
40 Straight Leg Sit Ups
10 Wall Walks  
Can complete in any order, sets, etc- however desired

Tusday
7 Rounds
Run 200m Shuttle Run (4x50m)
10 STOH 105/85

Accessory Options
A. 3 x 8-12 Supinated Strict Pull Ups
B. Heavy Bag Hold - Accumualte 5 min
C. Side Plank - Accumulate 2 min
D. L Sit or Hold - Accumulate 2 min

Wednesday
Weightlifting
10-12min
Find Heavy Single Front Squat

Conditioning
For Time:
21/18 Cal Row
21 Thrusters 75/55
21 Athletic Burpees
15/12 Cal Row
15 Thrusters 75/55
15 Regular Burpees
9/6 Cal Row 
9 Thrusters 75/55
9 Burpees Over Bar

Thursday
AMRAP 20 - For Quality (For Time or not)
12-16 Incline DB Bench Press 50s/35s
8-12 Incline DB Rows 50s/35s
30 - 60 Double Unders or Singles
200ft OH/ Farmers/ Front Rack Carry

Friday
With a partner - Relay Style
Max rounds/reps in 3 minutes of:
3 Power Cleans 135/95
6 HR Push Ups
9 Alternating Jumping Lunges
Rest 1 minute.
Repeat for a total of 5 cycles.

Pick up where you left off, score total rounds and reps