Wednesday

Overhead Squat: 5-5-5-5-5

Ring Dips: 10-10-10

Tuesday

AMRAP in 20min of: 

   5 Pull-UPs

 10 Burpees 

 15 Hang Cleans (95/75)

 20 Bar-Over-Hops

 

Monday

Every 10min for 30min:

 500m ROW
 MAX Unbroken set of Wallballs

REST with the remaining time in the 10min interval.