monday

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A. Every 2 minutes for 6 rounds:

1. 75 DU's

2. 15 strict hspus

B. Every 3 minutes: 

21-18-15-12-9 Thrusters

   loading as follows:

 75/55, 95/65, 115/80, 135/95, 155/105

after each set of thrusters, perform 10 bar facing burpees

Endurance

3 Rounds of :

800m Run

Rest 3 minutes

750m Row

Rest 3 minutes

Optional:

Finish with 30 cal ski erg for time