Tuesday Strength/Skill Work: Warm up should include core work (KTE, GHD, Toe to Bar, sit-ups, etc. ) OH Press 2 X 8, 2 X 6, 2 X 4. After each couplet (2 sets), perform 1 set of weighted lunges, 12 per leg.
-With a continuously running clock, perform 7 burpees and 7 pull-ups on the top of each minute for 10 minutes. Rest during any remaining time each round. If you don't make it through all 10 rounds, row 1000 meters.