Tuesday

STRENGTH:
Back Squat
7 x 5

WOD:
**17 Minute AMRAP:
4 HSPU’s
7 Hang Squat Cleans (115/80)
10 Pull-Ups
**Run 150 after every 2 rounds

Monday

STRENGTH:
Strict Press
8 x 3
Build up in weight

WOD:
21-15-9-15-21
Push Press (95/65)
SDHP (95/65)
Front Squats (95/65)

Saturday ( Partner WOD)

Partner WOD:
100 Burpees
Run 150 m (Together)
100 KB Swings (53/35)
50 SDHP (95/65)
Run 150 m (Together )
100 HRPU’s
50 Hang Cleans (95/65)
Run 150 m (Together)
100 Wall Balls (20/14)
50 Push Press (95/65)
Run 150 m (Together)
100 Burpees

Split reps evenly, Run together !!!!

Friday

WOD:
18 Minute AMRAP:
15 Wall Balls (20/14)
12 Deadlifts (135/95)
9 Hang Cleans (135/95)
6 Push Jerks (135/95)

Thursday

Strength:
Power Snatch

WOD:
12 Down to 1 of Hang Snatch (95/65)
In Between each round:
8 Toes 2 Bar
8 Box Jumps (24/20) 

Wednesday

STRENGTH:
Bench Press
8 x 3 
Build up to a heavy set of 3 w/ 10 Curls between sets

WOD:
15 Minutes w/ Ascending Ladder (by 2’s)
5 Thrusters (115/80)
Ascending Ladder of:
Burpees
KB Swings (53/35)

Tuesday

STRENGTH:
Deadlift
8 x 3
Build to a heavy set of 3

WOD:
3 Rounds for Time:
20 Deadlifts (175/125)
25 Air Squats
30 HRPU’s or Ring Push Ups
200 m Run

Monday

STRENGTH:
Back Squats
12-10-8-6-4-2

WOD:
16 Minute Ascending Ladder (by 3’s)
Push Press (95/65)
Knees 2 Elbow
Box Jumps (24/20)