Monday at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
15 wall ball shots (20/14#)
12 single arm DB snatch (70/50#)
9 DB floor presses (use 2 DB, same weight as snatch)
Post time and loads to chalkboard/journals
–5pm open training hour

Tuesday at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
1000m row
800m run
Post time to chalkboard/journals
–5pm open training hour

Wednesday at 7 and 9am, 4 and 6pm
Every other minute for 12 rounds of:
Back squat, 3 reps (~80-85% of 1RM)
34/26″ box jumps, 5 reps
Max rep push ups until the 1 minute mark
Post load, height and total number of push ups completed
–5pm open training hour

Thursday/Ground Hog Day at 6, 7, 9am and again at 4 and 6pm
Every other minute for 12 rounds of:
Push press, 3 reps (~80-85% of 1RM)
Burpee pull ups, 5 reps
Max rep candlesticks or back burpees until the 1 minute mark
Post load, scaling and number of total candlesticks to chalkboard/journals
–5pm open training hour

Friday at 7 and 9am, again at 3 and 5pm
9-15-21 reps for time of:
Row for calories
Thrusters (50/35kg)
Post time and load to chalkboard/journal