Monday

7 rounds

8 Overhead Squats

8 Power Snatches

8 calorie Assault Bike

 

Tuesday

15-12-9 reps for load and time of:
Hang power cleans
burpees

Wednesday

Rest

Thursday

4 rounds

200-meter run
10 air squats
Then

4 rounds

20 lunges

10 Air Squats

Friday

3 rounds for time of:
500 meter row
50 AbMat sit-ups

Saturday

Row 2,000 meters