Friday

WOD:
15 Minute AMRAP:
10 Toes 2 Bar
 5 Hang Squat Cleans (115/85)
10 Box Jumps (24/20)

Thursday

STRENGTH:
Bench Press
Wall Walks

WOD:
17 Minute AMRAP:
 7 Power Cleans (135/95)
14 Wall Balls (20/14)
Run 150 m

Wednesday

STRENGTH:
Deadlift

WOD:
18 Min AMRAP:
 6 Deadlifts (225/155)
 8 Pull-Ups
10 KB Swings
Run 200 m

Tuesday

STRENGTH:
EMOM
Bear Complex

WOD:
40-30-20-10
Hang Cleans (115/85)
Barbell Push-Ups
Sit-Ups

Monday

STRENGTH:
Front Squat

WOD:
9 Rounds of:
9 Push Press (95/65)
8 Back Squats (95/65)
7 Burpees

Thursday

STRENGTH:
EMOM
Power Cleans
Rope Climb

WOD:
16 Minutes of:
10 Bent Over Rows (95/65)
12 Hang Cleans (95/65)
14 Air Squats
Run 150m / 20 Double Unders

Wednesday

STRENGTH:
Squat Clean Thruster

WOD:
7 Rounds of:
10 Knees 2 Elbow
 4 Squat Cleans (135/95)
10 HRPU’s