MONDAY

STRENGTH EMOM
(EMOM x 12)
MIN 1: 6 power snatches @55% + 5 burpees
MIN 2: REST

WOD
(AMRAP in 12)
10 hang power cleans
8 lateral jump over bar burpee
6 T2B
*must jump sideways over bar for the burpee, no turning to jump fowards

SATURDAY

WOD
(EMOM x 45)
1. 15 wallballs
2. 10 burpees
3. 3 box jumps + 7 deadlift
4. 5 hang power cleans + 3 push jerks
5. REST
*attack each interval 100% speed and try and stay unbroken

FRIDAY

WOD
(AMRAP in 12)
12 calorie row
6 slam balls

REST 5:00

-3 rounds-
(AMRAP in 4)
4 pullups
8 pushups
12 air squats
REST 1:00 between AMRAPS

THURSDAY

STRENGTH
(20 minute clock)
3RM floor press

WOD
(10-9-8-7-6-5-4-3-2-1)
devil press
T2B

FINISHER
(8 rounds)
:20 sec max DB face pulls
:10 sec rest

WEDNESDAY

WOD
(For time:)
50 Box Jump Overs
50 DB hang clean & jerks
50 KB swings
50 Alt. DB Lunges
50 V-ups
50 DB Push Press
50 DB squats
50 Burpees
50 Double unders

TUESDAY

SKILL EMOM
(EMOM x 12)
MIN 1: 15/12 cal row
MIN 2: max rep HSPU
MIN 3: 15 abmat situps

WOD
(7 rounds)
4 bar muscle ups
7 power snatches

MONDAY

STRENGTH
(EMOM x 10)
20 double unders + 3 deadlifts @80%
*both same minute

WOD
(AMRAP in 12)
15 thrusters
15 push ups

SATURDAY

STRENGTH
(10 minute clock)
2RM close grip bench press

PARTNER WOD
(20 minute clock)
one partner is working on max meter row

other partner is doing a round of
20 DB snatches
20 ball slams
20 v-up

*when the partner finished the round you trade spots.

FRIDAY

STRENGTH
(OT3:00 x 5 sets)
1 pause back squat @80%
*add weight to each set
*3 count pause in bottom of squat

WOD
(AMRAP in 8)
8 alternating front rack lunges
8 push press

FINISHER
(EMOM x 10)
MIN 1: 10 good mornings
MIN 2: 15 banded lat pulldowns

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