Monday
21-15-9
Back Squat 100/70
KB Swing
Tuesday
30 Shoulder Press
40 Chin ups
50 KB Swings
60 Sit ups
70 Burpees
80 Double unders
Wednesday
5 RFT
15 Ring dips
10 Thrusters 30/45
10 Chin ups
PART B
run 1000m
Thursday
5 Rounds
With 4 min time cap each round.
run 400
20 wall balls
Then in remaining time as many burpees as possible.
Rest 2 minutes between each round
score is number of burpees completed.
