Monday’s Workout

10 Rounds For Time

440m Bike

1 Legless Rope Climb

Tuesday’s Workout

Part 1

5-5-3-3-1-1-1

Thruster

Part 2

4 Rounds For Time

200m Run

5-7-9-11

Burpee 

Thruster

Wednesday’s Workout

Part 1

3-3-2-2-1-1-1

Power Clean + Push Jerk

Part 2

4 Rounds Each For Time

Every 4 Minutes

15/10 Calorie Bike

250m Row

10 GHD Sit Ups

10 KB Ground to Overhead

Rest

Thursday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Friday’s Workout

Bodybuilding Day

Part 1

3 Sets

10 Tempo Bench

10 Tempo DB Rows

40 Banded Curls

2 Minute Rest

Part 2

3 Sets

10 Tempo Back Squats

10 Tempo DB Press

40 Banded Tricep Extensions

2 Minute Rest

Saturday’s Workout

2 Rounds

100/75 Calorie Bike

40 Power Snatch