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