Monday (EMOM – Total Body)
EMOM 30
5 Wall-Ball, 25 lbs, 10′
Tuesday (METCON – Weighted)
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
…
Continuing this for as long as you are able.
Wednesday (EMOM – Upper Body)
EMOM 30 (Alternating)
10 Pull-ups
20 Push-ups
Thursday (METCON – Body Weight)
10 Rounds for time:
Run 250m
10 Burpees
Friday (EMOM – Lower Body)
EMOM (3) 30
2 Front Squats, pick load
Saturday (Run / Row / Bike)
Row 5k