Saturday ( Partner WOD )

Partner Wod:
2 Rounds for Time: ( 30 Minute Time Cap )
400 m Run (Together )
10 HSPU or 6 Wall Walks
20 Hang Cleans (115/85)
30 Burpees
40 Knees 2 Elbow
50 Wall Balls (20/14)
60 KB Swings (53/35)
50 Wall Balls (20/14)
40 Knees 2 Elbow
30 Burpees
20 Hang Cleans (115/85)
10 HSPU’s or 6 Wall Walks

Split reps Evenly

Friday

WOD:
10 Power Cleans (115/85)
12 Wall Balls (20/14)
10 Front Squats (115/85)
12 Wall Balls (20/14)
10 Push Press (115/85)
12 Wall Balls (20/14)
 Run 200 m
12 Wall Balls
10 Push Press
12 Wall Balls
10 Front Squats
12 Wall Balls
10 Power Cleans

Thursday

STRENGTH:
1 Mile Run

WOD:
7 Rounds:
7 Hang Snatches (95/65)
7 Back Rack Lunges (95/65)
7 Burpees

Wednesday

STRENGTH:
Power Clean

WOD:
21*15*9*6*3*
Squat Cleans (95/65)
B/O Rows
Sit-Ups
* 25 Double Unders after each rd.

Tuesday

STRENGTH:
Deadlift

WOD:
4 Rounds:
30 KB Swings (53/35)
20 Toes 2 Bar
10 Deadlifts (225/155)
 5 HSPU’s

Monday

STRENGTH:
EMOM
Front Squats
Lying V-Ups

WOD:
15 Minute AMRAP:
 5 Push Jerks (135/95)
10 Box Jumps (24/20)
15 Air Squats

Saturday ( Partner WOD )

Partner WOD:
24 Minute AMRAP:
24 Burpee Box Jumps (24/20)
24 Push Press (95/65)
24 Front Rack Lunges ((5/65)
400 m Med Ball Carry (20/14)

Friday

WOD:
2 Rounds:
15 Clean and Jerks (135/95)
75 Wall Balls (20/14)

Thursday

STRENGTH:
Back Squat

WOD:
6 Rounds:
10 SDHP (95/65)
10 Back Squat (95/65)
10 HRPU’s
10 Box Jumps (24/20)

Wednesday

STRENGTH:
EMOM
Chest 2 Bar Pull-Ups
Barbell Push-ups

WOD:
18 Minute AMRAP:
16 Hang Cleans (95/65)
 8 Front Squats (95/65)
 4 HSPU’s
Run 100 m