Monday’s Workout
For Time
1600m Run
3 Minute Rest
1200m Run
2 Minute Rest
800m Run
1 Minute Rest
400m Run
Tuesday’s Workout
Part 1
3 Sets
1 Hang Power Clean
1 Low Hang Power Clean
1 Power Clean
Part 2
4 Rounds For Time
10 Strict Pull Ups
15 Hang Power Cleans
Wednesday’s Workout
Part 1
3×3 Bench Press 31X1
Part 2
2 Rounds For Time
40 Calorie Row
50 Push Ups
40 DB Suitcase Lunges
Thursday’s Workout
Partner WOD
For Time
Switch Every 50 Reps
100 Calorie Bike
100 Box Jump Overs
100 GHD Sit Ups
Switch Every 25 Reps
50 Calorie Bike
50 Box Jumps Overs
50 GHD Sit Ups
Friday’s Workout
Part 1
3×3 Back Squat
Part 2
AMRAP 20
3 Wall Walks
10 C2B Pull Ups
30 Air Squats
Saturday’s Workout
Part 1
3×3 Dead Stop DB Row
Part 2
Death By
2 DB Power Snatch + 1 DB Facing Burpee