Monday mash up
Warm up
3 rds
10 single arm high pulls each side
5 swimmers
10 ultimate stretch
12 minutes cap
4 rounds
300m run
20 thrusters (light weight)
Rest 5 minutes from finish or cap, whichever is less
Then
8 minute cap
3 rounds
75 double unders (sub plate hops)
20 dB snatches (same weight as above)
Rest 5 minutes from finish or cap, whichever is less
4 minute cap
2 rounds
20 burpees
30 air squats
Cool down walk
5-15 minutes