Monday’s Workout

“The Ghost”

3 Rounds For Reps

1 Minute Row

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Tuesday’s Workout

AMRAP 7 

Rope Climbs

5 Minute Rest

AMRAP 7

Bike for Distance

Wednesday’s Workout

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

Thursday’s Workout

“Boat Race”

3 Rounds For Time

500m Row

400m Run

3 Minute Rest

Friday’s Workout

3 Rounds For Time

21 Deadlifts

15 Pull Ups

9 Thrusters

400m Run

Saturday’s Workout

3-3-3-3-3

Back Squat

5-5-5-5-5

Bench Press