Monday - Front squat, power clean, burpee

9 am - run, medball cleans, burpees, hollow rocks, kb swings

Tues - bench, pull up, calorie row, hsup, chest to bar

9 am - calorie row, push up, ring rows, push ups

Wed - snatch, dead lift, clean and jerk

9 am - box jumps, ball slams, jumping lunges, calorie row, wall balls, kb swings

Thurs - snatch grip push press, oh squats, bike calories, run

9 am - bike calories, run

Fri - run, rope climb, push ups

9 am - run, rope climbs, push ups