Monday
5 rft
300 m run
12 dB clean and jerk
12 dB squats
Tuesday
Amrap 16
250 row
20 goblet squats
10 pushups
5 Devils press
Wednesday
10-20-30-40-50
DB snatch
10 box over burpees between each set
Thursday
20 min of rowing
-at the top of every 2 min perform the following alternating between the two
-8 db thrusters
-8 rower over burpees
Friday
6 rounds
20 cal row
15 wall balls
5 sled pushes
-20 min time cap
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