Monday’s Workout

Part 1

3×3 Front Rack Lunge

Part 2

AMRAP 12

15/12 Calorie Bike

12 DB Lunge

9 DB Push Press

Tuesday’s Workout

4 Rounds For Time

20 Strict Pull Ups

800m Run

Wednesday’s Workout

Part 1

3×3 Dead Stop Deadlifts

Part 2

4 Rounds For Time

20 GHD Sit Ups

20 Kettlebell Swing

Thursday’s Workout

Part 1

3xMax Rep Push Ups

Part 2

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs

Thrusters

Friday’s Workout

CrossFit Open Workout

Saturday’s Workout

Partner WOD

For Time

30 Bar Muscle Ups

30 Calorie Row

30 DB Hang Clean and Jerks

60 C2B Pull Ups

60 Calorie Row

60 DB Hang Clean and Jerk

90 Pull Ups

90 Calorie Row

90 DB Hang Clean and Jerk