Monday

Warm-up (rope/ladder)

Hang Clean & Press 1 x 10 warm-up 45lbs.; 2 x 5 (135lbs.)
after each set of hang clean & press do 12 reps of lat pulls (80lbs.)

2 rounds:
Tire Flip (small tire) 1:00
Lunge Walk (body wt.) 1:00
Farmers Walk 1:00
Chair Push ups 30 reps

1 set of 2 min plank after rounds

Stretch