Monday:

4 Rounds – Working for 3min, Resting for 1min:
12 T2B
15 OHS (95/65)
Max Effort C2B in remaining time

Tuesday:

2 Rounds For Total Time:
For Time: 100 Push Ups
Rest :2min
For Time: 100 Ring Rows
Rest :2min

Wednesday:

3 Sets for Total Time:
3 Touch and Go Unbroken Bear Complexes (135/95)
Rest 1:1

Thursday:

Aerobic Bodybuilding Day:
18min Working at RPE 7:
500m Row or 1k Bike
20 Abmat Sit Ups
125 Singles
100’ Bearhug Walking Lunge with Plate (45/25)
500m Row or 1k Bike
20 Ground to Overhead With Plate (45/25)
125 Singles
20 Russian Twists (45/25)

Friday:

For Time:
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climbs