Strength Overhead squats *build to a heavy set of 5* Workout of the day For time- Run 800m Then 4 Rounds of: 20 KBS 15 Box jumps Then Run 800m

Strength: Every :90 seconds for 15 minutes strict pull-ups Workout of the day 15 min amrap 10 Ring push ups 12 DB Hang cleans 15/12 Cal Row Rx 40/25# Rx 50/35#

Wednesday “Flight simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be completed unbroken in order to move to the next set. Practice double unders for 12-15 minutes if you don’t have Double unders Workout of the day For time- 30-24-18-12-6 Wall balls 5-4-3-2-1 Rope climbs