Monday
Prep
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
Strength
1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry
Conditioning
4 Rounds
30 sec per station, 30 sec transition
Rower
Wall Balls
DU
Burpees
Mountain Climbers
Durability
Stretching on wall, box breathing