`

Friday

Warmup: 4 rounds of

200 meter row

10 box step ups

10 wall balls 

10 KBS

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

For Time:

1000 meter row then,

5 Rounds of

20 push presses 75/55#

20 burpees 

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Saturday

Warmup: 12 mins of

1 dumpster dash

4 pullups

4 wall walks

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

30 Snatches ~ not for time (work on technique and form)

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

2 Rounds for time:

25 pullups

75 air squats

1 mile run

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill