TUESDAY

STRENGTH
(OT2:00 x 6 sets)
2 thrusters @72% of push press

WOD
(3 rounds AFAP)
30 box jumps
30 push press

MONDAY

STRENGTH
(EMOM x 10)
MIN 1: 10 good mornings
MIN 2: 10/8 calorie row

WOD
(AMRAP in 16)
50 double unders
20 alt DB snatches
10 push ups

SATURDAY

STRENGTH
(15 minute clock)
8RM front squat

TEAM of 2 WOD
(AFAP)
100 front squats
100 push press
100 burpees
100 thrusters

FRIDAY

STRENGTH
(EMOM x 16)
M1: 10 KB swing
M2: 10 rower pikes

WOD
(EMOM x 20)
M1: 10 bench press
M2: 15 v-ups
M3: 7 demon press
M4: 3 wall climbs

WEDNESDAY

STRENGTH
(OT2:00 x 7 sets)
2 power cleans + 2 push jerks @50% of push press
*add weight each set

WOD
(30-20-10 AFAP)
squat cleans
push ups

TUESDAY

STRENGTH
(OT2:00 x 5 sets)
SET 1: 5 shoulder press @80%
SET 2: 4 shoulder press @+5#
SET 3: 3 shoulder press @+5#
SET 4: 2 shoulder press @+5#
SET 5: 1 shoulder press @+5#

WOD
(3 rounds AFAP)
18 box jump over
18 HSPU

SATURDAY

STRENGTH
(OT3:00 x 5 sets)
8 back squats @55%
*add weight each set
*work to a top heavy set of 8

WOD
(8 rounds)
7 front squats
20 push ups

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