Saturday (Partner WOD)

1 Mile Run,
 then,
24 Minute AMRAP of:
24 SDHP (95/65)
24 Burpee Box Jumps (24/20)
24 Shoulder 2 OH (95/65)
24 Front Squats (95/65)

Thursday

STRENGTH:
OH Squats

WOD:
15 Minute Ascending Ladder (by 2’s) of:
KB/DB Snatches (55/35)
Wall Balls (20/14)
Burpees

Wednesday

STRENGTH:
EMOM
Double Unders
Hang Cleans

WOD:
16 Minute AMRAP:
 5 Power Cleans (155/105)
 5 Back Squats
 5 HSPU’s
Run 100 m / 10 DU’s

Tuesday

STRENGTH:
Bench Press

WOD:
35*25*15*
Floor Press (135/95)
Sit-Ups
Air Squats
*Run 200 m after each round

Monday

STRENGTH:
Back Squat

WOD:
17 Minute AMRAP:
10 Hang Squat Cleans (95/65)
15 Push Press (95/65)
10 Toes 2 Bar
15 Double Unders

Saturday (Team WOD)

TEAM WOD:
In Teams of 3-5 People;

20 Minutes of:
100 m Row
 10 Shoulder 2 OH (95/65)
 10 Knees 2 Elbow
 10 KB Swings
 10 Hang Cleans (95/65)

Each athlete starts at a different station and performs all the movements at that station.  Athlete can not advance to the next station until the athlete in front of them has completed all their movements and has moved on to next station. 

Thursday

STRENGTH:
Squat Clean

WOD:
14 Minute AMRAP:
 7 Thrusters (95/65)
 7 SDHP (95/65)
 7 Ring Dips