Monday:

AMRAP 7:
7 Thruster (115/85)
7 Ring Dips
7 Box Jump Overs (24/20″)

Tuesday:

AMRAP 12:
12cal Row
12 Burpees
12 KB Swings (53/35)
50’ Handstand Walk

Wednesday:

AMRAP 16:
12 Squat Snatch (75/45)
10 Squat Snatch (95/65)
8 Squat Snatch (115/85)
6 Squat Snatch (135/105)
4 Squat Snatch (155/125)
2 Squat Snatch (175/145)
X Squat Snatch (205/175)

with
10 Bar Facing Burpees
30 Double Unders
Between each weight jump

*Start with BFB

Thursday:

5 Rounds:
50’ Sled Push
Rest 1min
2-6 Bar Muscle Ups Work on most difficult pull up variation
Rest 1min
50’ Sandbag Bear Hug Carry
Rest 1min

Friday:

400m Run
12 T2B
20 Handstand Push Ups
12 Step Goblet Walking Lunge (53/35)
2 Rope Climbs