Wednesday
Every Minute On The Minute x 10 minutes
3 Burpees
4 Dumbbbell Snatch
5 Box Jumps (Modification: 7 Jump Squats)
Thursday
3 Rounds
20 Calorie Row (Modification: 20 Burpees)
30 Kettlebell Swings
40 Wallballs
Friday
30-20-10
Deadlifts (Modification: Use Dumbbells)
Push-ups
Sit-ups
Saturday
3 x 1-Minute Each Movement
Hang Power Cleans (Modification: Use Dumbbells)
Hand-release Push-ups
Shoulder-to-Overhead
Burpee Over Bar
Sumo Deadlift Highpulls
Sunday
5 Rounds:
50 Air Squats
400-meter run
Monday
15-Minute
7 Thrusters 95/65 (Modification: Use dumbbells)
7 Box Jumps
7 Strict Chin-ups
Tuesday
For time:
75 Pull-ups (Modification: Ring/TRX Rows, Jumping pull-
ups)
75 Push-ups
75 Front Squats 75/55
75 Hang Power Cleans 75/55
75 Push Press 75/55
75 Sit-ups
75 Double-unders (150 Single-unders)