Tuesday

15 min amrap
5 single arm hang c+j per side
10 t2b
15 cal row

Wednesday

8 min am-rap
21 wall balls
15 hollow rocks
9 shuttle runs

Rest 3 min

8 min am-rap
21 alt lunges
15 push-ups
9 box overs

Thursday
4 rft
20/14 cal row
12 Kb front squats
9 KB deadlifts

Friday
30-20-10
DB thrusters
300 run between each