Tuesday

STRENGTH:
Bent O/ Rows
Bench Press

WOD:
 7 Minute AMRAP:
 5 Hang Snatch (95/65)
10 Box Jumps (24/20)
**REST 3 MINUTES**
 7 Minute AMRAP:
 5 Power Cleans (135/95)
15 Air Squats

Monday

STRENGTH:
Strict Press

Partner WOD:
22 Minute AMRAP:
22 Push Press (95/65)
22 Toes 2 Bar
22 Wall Balls (20/14)
Run 150 m (Together)

Split Reps Evenly !!!!

Saturday (Partner WOD)

Partner Wod:
30 Minute AMRAP:
Partner A does:
9 Deadlifts (135/95)
6 Power Cleans (135/95)
3 Push Jerks (135/95)

Partner B does:
Run 200 m

Partner B picks up where Partner A leaves off !!!

Thursday

STRENGTH:
EMOM
Rope Climbs
Wall Walks

WOD:
16 Minute Ascending Ladder (By 1’s):
KB Swings (53/35)
Goblet Squats (53/35)
HRPU’s

Wednesday

STRENGTH:
Squat Clean and Jerk

WOD:
7 Rounds;
7 Hang Cleans (115/85)
7 Front Squats (115/85)
7 HSPU’s

Tuesday

STRENGTH:
Team Row

WOD:
20 down to 2 – Push Press (115/85)
 2 up to 20 – Back Squat (115/85) **
** 5 Toes 2 Bar after each round

Monday

STRENGTH:
EMOM
Bench Press
Sit-Ups

WOD:
18 Minute AMRAP:
 8 KB/DB Snatches (53/35)
 8 Single Arm OH Squat (53/35)
 8 Burpees
Run 150 m / 20 DU’s