Supplemental
4 x 6 Muscle Ups
7 x 1 Hang Snatch + 1 Snatch
Strength
Bench Press
7 x 7
Weighted V Grip Pull Ups
7 x 7
Every 3:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Burpees
Box Jump Overs 24/20
Supplemental Endurance
6 x 1000 Meter Row
rest as needed
