Wednesday

EMOM for 20min alternate b/n:

 30 Double Unders

 20 Hollow Rocks

 10 Thrusters (95/75)

 20 Athletic Burpees

 30 V-UPs

DO Work!

Tuesday

AMRAP in 20min of:

   5 Deadlifts (225/155)

 10 Pull-UPs

 15 Push-UPs

FUNday

AMRAP in 20 min of:

 300m ROW/Ski

 10 Deadlifts (185/125)

 50 Double Unders 

Thursday

4 Rounds for TIME: 

 Anchor RUN

 7 Devil Presses (50/35s)

REST 10 Minutes 

RUN Stairs for 20 minutes 

Wednesday

Back Squat: 1-1-1-1-1-1-1 

Goal: 85% 1RM or more on every set

Rest 3-4 minutes between sets

Tuesday

6 Rounds for TIME:
 18/14 calorie ROW
 40-foot DB Farmers Carry (75/55s)

Monday

AMRAP in 10min of:

 5 lateral Burpees over DB

 12 DB Front Rack Lunges 

 24 Double Unders

DB RX= 50/35s