Wednesday

STRENGTH:
Bench Press
Curls

WOD:
18 Minute AMRAP:
 4 Thrusters (135/95)
 8 Knees 2 Elbow
Run 200 m

Tuesday

STRENGTH:
OH Squat

WOD:
 8 Rounds:
 8 Hang Snatch (95/65)
 8 Back Squat (95/65)
16 Double Unders

Monday

STRENGTH:
Back Squat

WOD:
 5 Rounds of:
10 Power Cleans (115/85)
 5 Burpees
10 Hang Cleans (115/85)
 5 Burpees
10 Shoulder 2 OH (115/85)
 5 Burpees

Friday

WOD:
3 Rounds:
12 Power Cleans (115/85)
12 Pull-Ups
12 Push Jerks (115/85)
12 Toes 2 Bar

Thursday

STRENGTH:
Deadlift

WOD:
15 Minute AMRAP:
15 Deadlifts (225/155)
15 Ring Dips
Run 150 m

Wednesday

STRENGTH:
EMOM
Pull-Ups
Sit-Ups

WOD:
4 Rounds for Time:
21 KB Swings (53/35)
15 Burpees
21 Double Unders
15 Wall Balls (20/14)

Tuesday

STRENGTH:
Front Squat

WOD:
**12 down to 1 of:
KB/DB Snatches (55/35)
Goblet Squats (55/35)
**Run 100 m after each Rd.

Monday

STRENGTH:
Bench Press

WOD:
2 Rounds of:
50 Air Squats
40 Push Press (105/75)
30 OH Plated Lunges (45/25)
20 Weighted Sit-Ups (45/25)
Run 300 m