200m run
4 bear crawls
15 db pushpress
3rds

6:35

Monday

back squats
5x5

1000m row

snatch pulls
3x3

squat clean+2 front quats+1 jerk
3x3

wednesday9/23

400m run
30 mountain climbers
20 o'head lunges
10 broad jumps
3rds

10:55

tuesday

hang snatch
3,3,3,3 @70%

power clean
3,3,3,3 @70%

Monday 9/21

10 wallball
5 burpees
200m run
rds in 15 min

7rds +wb+burpees

wednesday

15 rack position lunges(55lb)
15 SDHP (55lb)
15 pushups
400 m run

4rds

17:38