Monday

15 min AMRAP

400 m row

8 shuttle runs

6 rower over burpees

 

Tuesday

21-15-9

DB thrusters

Burpee box jump overs

rest 3 min

1 mile run

 

Wednesday

5 rft

20 alt dumbbell snatch

20 wall balls

200 m row

 

Thursday

Emom 20

1st: 12-15 pushups

2nd: 15 DB squats

3rd: 4 sled pushes

4th: 15 hollow rocks

 

Friday

12 min AMRAP

8 DB squat cleans

8 t2b

8 renegade rows /with push-up