W3
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 10/leg, rest 30 sec b/w legs

44lbs
A2. Rope Climb Legless, 3 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
21-15-9
Wallball, 20#
Box Jumps, 24”
KB Swings, 53#

Total time 16:22
Tuesday
10 min @ moderate effort
Run 200m
10 Goblet Squats, 53#
10 V-Ups

3 rounds but you would have  frowned at the goblet squats

Rest 5 min
10 min @ moderate effort
Run 200m
10 Pull-Ups
10 Ring Push Ups

4 rounds

Rest 5 min
10 min @ moderate effort
Run 200m
15 Burpees

2 rounds( Run and Burpees together really Mike)

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg

10
A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 some made contact with bar

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **30#+ each hand

10
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

10 (25lbs)
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
13 seconds
C2. HS Hold, 3 x 35 sec, rest as needed


Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 10 Thrusters, 95#
2nd- 5 Kipping Pull-Ups + 20 sec Jump Rope
3rd- 5 Burpee Box Jumps, 24”
Rest 4 min
Row 2000m @ 2:15/500m  **do your best to hold this pace

8:45 don’t hold 2:15
Friday (Had lower back pain today that felt like it was getting more aggravated as I continue working out so I stopped )

A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees