Saturday (Partner Wod)

WOD:
30 Minute AMRAP:
30 Wall Balls (20/14)
30 Power Cleans (95/65)
30 KB Swings (53/35)
30 Push Press (95/65)
30 OH Plated Lunges (45/25)
300 M Run (Together)

Reps must be split evenly !!

Friday

WOD:
18 Minute AMRAP:
10 Deadlifts (135/95)
10 Knees 2 Elbow
10 Box Jumps (24/20)

Thursday

STRENGTH:
Deadlift

WOD:
8 Rounds of:
3 Power Cleans (175/125)
6 Wall Balls
9 HRPU’s

Wednesday

STRENGTH:
EMOM
Double Unders
OH Squats

WOD:
For Time:
 70 Hang Power Snatches (95/65)
 60 Burpees O/ Barbell
 50 Pull-Ups

Athletes may break up reps however they like !!

Tuesday

STRENGTH:
EMOM
Pistols
Burpees

WOD:
16 Minute AMRAP:
14 Air Squats
12 KB Swings (53/35)
10 Weighted Sit-Ups

Monday

STRENGTH:
Back Squat

WOD:
1 Minute of Max Reps:
Wall Balls (20/14)
SDHP (95/65)
Box Jumps (24/20)
Push Press (95/65)
*REST 1 Minute*

Repeat 3 more times for a total of 4 rounds

Saturday (Partner WOD)

Partner WOD:
Run 400 m (Together)
  then,
200 Deadlifts (135/95)
150 Wall Balls (20/14)
100 Pull-Ups
  then,
Run 400 m (Together)

Athletes can break up rep scheme however they like.  “Do Not” have to complete one movement before moving to next.  Athletes must however split the reps evenly.  One partner works while one partner rests. 

Friday

WOD:
16 Minute AMRAP:
 8 Hang Cleans (115/85)
 8 Push Jerks (115/85)
 8 KB Swings (53/35)
 8 Goblet Squats (53/35)

Thursday

STRENGTH:
Back Squat

WOD:
9-15-21-15-9
Thrusters (95/65)
Toes 2 Bar