Friday

WOD:
30 Rounds:
 5 Wall Balls
 3 HSPU’s
 1 Power Clean (135/95)

Thursday

STRENGTH:
Squat Clean Thruster

WOD:
7 Rounds of:
7 Thrusters (95/65)
7 Pull-Ups
7 KB Swings (53/35)
Run 150 m

Wednesday

STRENGTH:
Back Squat

WOD:
6,5,4 Minute AMRAP (Rest 1 Minute between each)
3 Squat Cleans (115/85)(135/95)(155/105)
5 Burpees
7 Kness 2 Elbow

Weight increases with each Amrap, pick up where you leave off

Tuesday

STRENGTH:
EMOM
Hang Cleans
Sit-Ups

WOD:
16 Minute AMRAP:
 4 Power Snatches
 8 Toes 2 Bar
12 HRPU’s
16 Double Unders

Monday

STRENGTH:
Strict Press

WOD:
*18 Minute Ascending Ladder (By 2’s)
  Push Press (115/85)
  Box Jumps (24/20)
*Run 100 m after each round