Friday

WOD:
15 Minute AMRAP:
 6 Thrusters (95/65)
12 Wall Balls (20/14)
18 Double Unders

Thursday

STRENGTH:
Squat Clean Thruster

WOD:
8 Rounds:
3 Squat Cleans (135/95)
4 HSPU’s
5 Pull-Ups
Run 150 m

Wednesday

STRENGTH:
EMOM:
Hang Cleans
Bent O/ Rows

WOD:
1 Minute of Max Reps:
KB Swings (53/35)
Sit-Ups
SDHP (95/65)
Goblet Squats (53/35)
**REST 1 MINUTE**
Repeat 3 more times

Tuesday

STRENGTH:
Bench Press

WOD:
Hang Snatch (95/65) 10 down to 1
Wall Balls (20/14) 20 down to 2

Monday

STRENGTH:
Strict Press

WOD:
20*15*10*5*
Front Squats (95/65)
Push Press (95/65)
*Run 200 m

Friday

WOD:
16 Minute AMRAP:
 3 Power Cleans (135/95)
 5 Toes 2 Bar
 7 Box Jumps (24/20)

Thursday

STRENGTH:
OH Squat
Rope Climbs

WOD:
4 Rounds of:
10 Deadlifts (135/95)
20 Walking Lunges
30 Air Squats
300 m Run

Wednesday

STRENGTH:
Team Row

WOD:
24 Wall Balls (20/14)
24 Burpees
24 Sit-Ups
24 Hang Cleans (95/65)
24 Back Squats (95/65)
24 HRPU’s
24 KB Swings (53/35)
24 Goblet Squats (53/35)

Tuesday

STRENGTH:
EMOM
Pistols
Double Unders
Floor Press

WOD:
15 Minute AMRAP:
10 Push Press (95/65)
12 Barbell Push-Ups
20 Double Unders / Run 150 m