Sunday:
10k time trial
Monday
Short Interval:
30s on 30s off
For 10 rounds or until pace/form deteriorates
WOD:
3 rounds for time:
25 pull-ups
25 abmat sit-ups
Tuesday
15 min AMRAP:
10 box jumps
15 KB clean & jerk (53/35)
20 double-unders
Wednesday
Long Interval:
Repeat
4 x 10 min on, 2 min off
Thursday
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
Friday
5-5-5-5-5 deadlift