| Mon
3 rounds for time of: 20 deadlifts 225/155 Bike or row 1,000 meters Cash out w/100 hrpu |
| Tue
For time: 4 rope climbs 16 thrusters 155/105 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters 800 mt run for time |
| Wed
10-9-…2-1 of Burpee over bar Body-weight bench press ¾-body-weight clean |
| Fri
3 rounds of: 1 min of sumo deadlift high pulls 95/65 1 min of GHD sit-ups 1 min of push presses 95/65 1 min of GHD sit-ups Rest 1 minute Cash out w/2×400 mt run w equal time rest |
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