Sunday
Run 10k @85% PR
Monday
Short Interval:
8 rounds
:45 hill sprints; rest 2:30m
WOD:
100-80-60-40-20 DU’s
25-10-15-10-5 Ring Dips
*Alternate DU’s & Dips
Tuesday
5 rounds for time of:
5 Power cleans (135/85)
10 Front squats (135/85)
5 Jerk (135/85)
20 Pull-ups
*rest 1:30 after each round
Wednesday
Long Interval:
4 Rounds:
400m < Mile PR pace
200m jog recovery
300m @ 75%
100m sprint
300m @ 75%
100m sprint
Rest 3:00 after each round
Thursday
For Time:
800m Run
40 DB Renegade Rows (40/25)
120 med ball sit-ups
40 Renegade Rows (20/14)
800m Run
Friday
5×3 Bench Press @ 60% 1RM
Move weight fast!