Strength
Single Arm Row
6 x 10
GHD Sit Ups
6 x 15-20
Every 2:30 Minutes

Pendlay Row
6 x 10
Rainbows
6 x 12
Every 3 Minutes

9-15-21-15-9
Pull Ups
Box Jumps
Kettlebell Swings 2.0/1.5

Back Squat
6 x 6
Push Ups
6 x 10
Every 3 Minutes

Workout of The Day

10 alternating dumbbell snatches 50/35#
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row

then

Extensive Mobility

Strength
Incline Dumbell Press
6 x 10
Knees to Elbows
6 x 15
Every 3 Minutes

Flat Bench Press
6 x 10
GHD Sit Ups
6 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run

then

Extensive Mobility

Tuesday

100 Double Unders
90 Squats
80 Sit Ups
70 Push Ups
60 Box Jump Overs
50 Burpees
40 Kettlebell Swings
30 Wall Balls
20 Toes to Bar
1 Mile Run

Then

Extensive Mobility

Strength
Back Squat
6 x 8
Chin Ups
6 x 8
Every 3 Minutes

Deadlift
4 x 3
Handstand Push Ups
4 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
400 Meter Run
30 GHD Sit Ups
25 Wall Balls
20 Push Ups

Strength

Pendlay Row
4 x 10
Rope Climb
4 x 1
Every 2 Minutes

Handstand Walk
4 x 30″
Single Arm Row
4 x 10

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Power
Hang Clean
12 x 1
Every Minute on The Minute

Workout of The Day
2 Rounds
40 Box Jumps
30 Burpees
20 GHD Sit Ups
400 Meter Run