Saturday

 For time:

   Run 400

Then 5 rounds

   5 front squats + 15dubs/45 singles 

   Run 400

Then 5 rounds

   5 back squats + 15 dubs/45 singles

   Run 400

Then 5 rounds

   5 OHS + 15 dubs/45 singles 

Friday

 

Wednesday

 Conditioning: 5 RFT

      10 Snatches

      20 second bar hang

      10 Ball slams

Finisher: w/ partner

Tuesday- cardio