Tuesday
Workout of the Day Tuesday 5 rounds for time 5 power snatch (#115/#75) 10 box jumps (30″/24″)
Monday
Workout of the Day Monday 3 rounds 5:00 amrap 3 dumbbell squat cleans (#40/#25) 6 pullups (chest to bar) 9 pushups 2:00 rest
Friday
Workout of the Day Friday 16 minutes as many rounds as possible 200 meter row 10 V-ups 5 thrusters (#115/#75)