Day 1
Monday
Dumbbell Circuit - 30s on 15s rotate
4-5 Sets
Bulgarian Split Squat
Double DB Squat
Weighted Situp
DB Fly
For Time
1000m Row
5 Pullups
10 Pushups
15 Air Squats
750m Row
5 Pullups
10 Pushups
15 Air Squats
500m Row
5 Pullups
10 Pushups
15 Air Squats
250m Row
5 Pullups
10 Pushups
15 Air Squats
Day 2
Work up to a maximal double back squat
Work up to a maximal set of pushups
4 Rounds
9 Clusters
18 Power Cleans
36 Double Unders
Day 3
5 Sets
24 steps DB Death March
8-10 Strict Press
3 RFT
10 Ground to Overhead
200m Run
Rest 4 minutes-ish
3 RFT
10 Knees to Elbows
200m Run
Day 4
4 RFT
21 Wallballs
14 Pushups
7 Deadlifts
Rest 4ish minutes
3 RFT
100 Double Unders
25 Situps
1 length Bear Crawl
Rest 4ish minutes
Maximal rounds in 3 minutes
3 Burpees over Bar
6 Power Cleans
9 Front Squats