Monday

4 Intervals each for time

10/8 Cal Assault Bike

50ft DB Front Rack Walking Lunge 50s/35s

30 Hollow Rock

15 low Ring Row (if unable to go unbroke- drop reps)

rest 1:1 or 1:2

Tuesday

Weightlifting

Every 3 min for 6 rounds

Clean and Jerk

3-3-3-3-3

Can be touch and go or 3 quick singles

Conditioning

For Time:

15-12-9

Pull Ups

Burpee to target

Wednesday

For Time:

Row 2000m

Run 1000m

Bike 500m

Thursday

For Quality: 20-25 min

3-5 Squat Snatch

3-5 HSPU or Box Assisted Push Ups

3-5 Muscle Ups or Ring Dips

HS Walk Practice / HS Practice

Friday

With a partner

“Fight Gone Bad”

3 Rounds for Max Reps 1 min each

Wall Ball Shot

SDHP

Box Jump 20"

Push Press

Cal Row  

rest 1 min

Alternate rounds with each partner