MONDAY

7 rounds*
6x Back Squat (body weight)
3x Clean (3/4 bw)

5:00 Rest

7 rounds:
6x Bench Press (body weight)
3x Clean (3/4 bw)

*Your choice to go for time or not.

TUESDAY

2 RFT:
10x Turkish Get-ups alternating (no weight)
20x Supermans
30x Reverse Lunges alternating

WEDNESDAY

Skill:
DU progression or 100x DU for time

WOD:
21-18-15-12-9-6-3
SDHP (1.5/1)
Weighted Sit-ups (35/20)
-Then-
21x HSPU

THURSDAY

3 x 200m Run(100m recovery's)
2 x 400m Run (200m recovery's)
1 x 800m Run (200m recovery)
2 x 400m Run (200m recovery's)
3 x 200m Run (100m recovery's)

FRIDAY

Skill:
4x Traverse the OCR hanging "rig" or 8-Rings or pull-up bar
or
4 x 4 Strict Pull-up

WOD:
3 RFT:
"Christine"
500m Row
12 Deadlifts (body weight)
21 Box Jumps (20")

SATURDAY

Open Gym from 8-10am