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Monday

Warmup: 4 rounds of

10 wall balls

8 box jumps

6 pushups

4 burpees

2 forward rolls

++++++++++++++

OTMx 10 minutes - 2 Snatches @ 75%

OTMx 10 minutes - 2 Clean & Jerks @ 75%

OTMx 10 minutes - 2 Front Squats @ BW ~ taken from the floor

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Tuesday 

Warmup: 10 minutes of

10 ring rows

10 cal row

10 - 10 meter shuttle runs

+++++++++++++++++++

Annie-ish 

50-40-30-20-10 of 

Double Unders 

Situps 

*with a run around the building + 2 Rope Climbs after each set

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Endurance: meet at ECC @ 6 am

25 min AMRAP of 7 burpee box jumps, 400 meter run

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Wednesday

Warmup: 5 rounds

7 Overhead walking lunges

7 toes to wall

7 kbs

7 pullups

+++++++++++++++++

"Fight Gone Bad" - 3 rounds of- 1 minute max rep at each station

1 minute max rep wall balls 20/14#

1 minute max rep SDLHP 75/55#

1 minute max rep box jumps 20/16"

1 minute max rep shoulder to overhead 75/55#

1 minute max cal row 

1 minute rest