Saturday (Partner WOD)

Partner WOD:
22 minute AMRAP:

Partner A does :
11 Power Cleans (95/65)
11 Wall Balls (20/14)
11 HRPU’s

Partner B does:
Run 300 m

Friday

WOD:
7 Rounds of:
7 Power Snatches (105/75)
7 Back Squats (105/75)
7 Burpees

Thursday

STRENGTH:
OH Squats
Sit-Ups

WOD:
*17 Minute AMRAP:
  12 KB Swings (53/35)
   8 Single Arm OH Squats
*Run 200 m after every 2 Rounds

Wednesday

STRENGTH:
Bear Complex

WOD:
15 Minute Ascending Ladder (by 2’s):
Hang Cleans (115/85)
Pull-Ups
Wall Balls (20/14)

Tuesday (Partner WOD)

STRENGTH:
Strict Press
Chest 2 Bar Pull-ups

Partner WOD:
20 Minute AMRAP:
20 Push Press (95/65)
20 SDHP (95/65)
40 Air Squats
Run 300 m (Together)

Split reps evenly. One partner works while one partner rests.

Monday

STRENGTH:
EMOM
Floor Press
Double Unders

WOD:
11 down to 1 of:
Deadlifts (185/125)
Toes 2 Bar
Burpees

Sunday

WOD:
Max Rounds in 4 Minutes:
 4 Push Jerks  (135/95)
 8 Pull-Ups
12 Air Squats
**REST 1 MINUTE**
Repeat 3 more times

Saturday (Partner WOD)

Partner WOD:
100 Air Squats
Run 200 m (Together)
100 KB Swings
Run 200 m (Together)
100 Hang Cleans (105/75)
Run 200 m (Together)
100 Sit-Ups
Run 200 m (Together)

Friday

WOD:
10 Rounds of:
 5 Clean and Jerks (135/95)
10 Wall Balls (20/14)

Thursday

STRENGTH:
Squat Clean

WOD:
15 Minute AMRAP:
 5 HSPU’s
10 Hang Squat Cleans (95/65)
15 Box Jumps (24/20)