Sunday
Run 45 minutes for distance

Monday
Short Interval:
4 x 400m, rest 60s between

WOD: For time:
21 shoulder press (96/65)
400m run
21 push press (96/65)
400m run
21 push jerks (96/65)
400m run

Tuesday
WOD: “Jackie”
1000m row
50 thrusters (45/30)
30 pull-ups

Wednesday
Long Interval:
3 x 7 min on, 2 min off

Thursday
WOD: 10min EMOM
10 dumbell  bench press @ light/medium load (40/25)
10,9,8,7…..1
Box jumps (step down)
HSPU (sub ½ of wall walks)
*12min cap

Friday
5-5-5-5-5 back squat

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