`

Monday

Warmup: 8 Rounds

3 floor presses

5 T2B or Wall

7 GHD Situps

100 meter row

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

20 Min AMRAP:

7 Power cleans 135/95#

7 Burpees

200 meter run

==================

Tuesday

Warmup: 10 minutes

10 ring pushups

10 sntach balance

20 situps

20 DU's

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

Push Press 4x7 @ 65%

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

4 Rounds for time:

400 meter run

50 KBS 55/35#

--------------------------------

Endurance: Meet at ECC @ 6 am ~ with Coach Joe

4 Rounds for time:

800 meter run

10 box jumps

10 burpees

===================

Wednesday

Warmup: 5 Rounds

1 Dumpster Dash

2 Forward Rolls

3 HSPU's

4 Hang Cleans

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

"Isabel"

30 Sntaches for time 135/95#