Monday
A. 5 rounds for time
Run 200m
16 Wall ball 20#/14#
12 alternating DB snatches @ 70#/50#
B. 4 sets
15 DB lateral raises
18 DB skull crushers
30 crunches
Essentials
A. For time
Run 300m or row 325m/275m
30 hand release-ups
run 300m or row 325/275m
35 push press
Run 300m or row 325/275m
35 Sumo deadlift high pulls
Run 300m or row 325/275
30 front squats
+
B. 2-3 sets
B1. DB overhead tricep extension x12-15 reps
B2. DB bicep curl x12-15 reps
*rest as needed