Tuesday

STRENGTH:
Bench Press

WOD:
16 Minute AMRAP:
 8 Power Snatches (95/65)
 8 Back Squat (95/65)
 8 Toes 2 Bar
100 m Run

Monday

STRENGTH:
Back Squat
Double Unders

Partner WOD:
18 Minute AMRAP:
18 Thrusters (95/65)
18 Burpees
18 Box Jumps (24/20)

Split reps evenly !!!

Saturday (Partner WOD)

Partner WOD:
20 Minute AMRAP:
10 Hang Cleans (135/95)
10 Push Jerks (135/95)
20 Deadlifts (135/95)
200 m Run (Together )

Split reps evenly !!!

Thursday

STRENGTH:
Deadlift

WOD:
6 Rounds of:
10 Deadlifts (135/95)
 5 Squat Cleans (135/95)
 2 Wall Walks

Wednesday

STRENGTH:
Power Snatch

WOD:
12 Minute AMRAP;
12 KB Swings (53/35)
10 Goblet Squats (53/35)
12 Double Unders

Cash Out,
75 Sit-Ups

Tuesday

STRENGTH:
EMOM
Bent Over Row
Squat Clean

WOD:
16 Minute AMRAP:
10 Toes 2 Bar
 6 Power Cleans (135/95)
10 HRPU’s
 6 Burpees

Monday

STRENGTH:
Strict Press
GHD Sit-Ups

WOD:
3 Rounds for Time of:
20 Shoulder 2 OH (105/75)
20 Wall Balls (20/14)
20 SDHP (105/75)
*Rest 1 Minute after each Round