Thursday

Every 5min for 4 Rounds Complete:
 30 GHD Sit-UPs
 20 Handstand Push-UPs 
 10 Power Snatches (135/95)

Wednesday

DEADLIFT: 10-5-5-3-3-1-1-1-1

United States Air Force Will Now Require New Recruits To Perform Deadlifts

Tuesday

E2MOM for 24min Complete:

 200m RUN

In remaining time alternate each Round b/n:

 10 Burpees 

 20 Hollow Rocks

 30 V-UPs

1 Simple Choice in Life Separates the Bravest People From the Rest

Monday

“The Patriot” 

For TIME (30min CAP):

 100 Clean & Jerks (135/95)

 100 Pull-UPs

Partition the Reps as you wish

At 30min mark, 62 Cal ROW for TIME

FUNday

3 Mile RUN

GHD Situps: 10-10-10-10

Thursday

For TIME:
 5 Power Cleans
 20 KB Swings
 100 Double-Unders
 10 Power Cleans
 20 KB Swings 
 100 Double-Unders
 15 Power Cleans
 20 KB Swings 
 100 Double-Unders

RX= 155/105 BB, 53/35 KB

It's not Just About Standing With Israel. It's About Standing With Humanity Regardless of Race, Religion or Creed.

Wednesday

Strict Pull Up
4 Sets Total
5,5,5 (underhand, overhand, wide grip overhand)

     then…

Bench Program