Monday-Wednesdays workouts.

Monday

Warmup
2 rounds
1:00 row
10 double kb deadlift
15 empty bar shoulder press
30s handstand hold/plank

Front squat
4 sets of 3 @80%+

0:00 to 8:00
12-9-6
Power clean (70%)
HSPU/ Heavy DB push press

8:00-10:00
Rest

At 10:00
Do it again

Rowing
2 rounds
30s
45s
60s
45s
30s
With 30s between reps
3:00 between sets

Tuesday

2 rds
30s hard bike
60s easybike
10 light/med thrusters with a bar
15 ring rows

METCON
21-15-9
Thrusters (light rx)
Pull-ups/jumping pull-ups

METCON
3 rds
20 GHDs/20 weighted sit-ups
Rope climbs/light Rx pulls
*1st round legless/heavy rx
*2nd round with legs/ light rx
*3rd round legless/heavy rx

Wednesday

2 rounds
Row 1:00
10 squat jumps
10 pushups
10 knee raises

10-8-6-4-2
Bench press (75%)
Box jump (42"/36")

21-15-9
Toes to bar
Burpee to bar
DB push press (50/35)

Deadlift AND Barbell shoulder press
3 reps with 80%
As many sets as possible with time left over
(Minimum 3 sets)