Tuesday

STRENGTH:
Bench Press

WOD:
17 Minute AMRAP:
200 m Run
 40 Double Unders
 20 Deadlifts (175/125)

Monday

STRENGTH:
Strict Press

WOD:
16 Minute AMRAP:
20 KB Swings (53/35)
10 Burpees O/ Barbell
20 Push Press (95/65)

Saturday ( Partner WOD )

Partner WOD:
25 Minute AMRAP:
50 Push Press (95/65)
100 KB Swings (53/35)
50 Single KB Box Jumps (53/35)
200 m OH Plated Carry (45/25)

Split reps evenly ! For the 200 m OH Plated Carry, only one plate per team.  They will pass the plate back and forth as needed, Plate must remain above the head at all times.  Must stay together.  Partners may only advance while the plate remains overhead

Friday

WOD:
**15 Minute AMTAP (As Many Thrusters as Possible):
**4 Burpees at the top of every Minute

RX (95/65)

Thursday

STRENGTH:
EMOM
Toes 2 Bar
OH Squats

WOD:
7 Rounds of:
12 KB/DB Snatches (53/35)
24 Air Squats
12 Sit-Ups
Run 100 m

Wednesday

STRENGTH:
EMOM
Ring Dips
Floor Press
D/bell Curls

WOD:
16 Minute AMRAP:
12 HRPU’s
 8 Wall Balls (20/14)
 4 Deadlifts (225/155)

Tuesday

STRENGTH:
Bear Complex

WOD:
21-18-15-12-9-6-3 of:
Power Cleans (115/85)
Bent O/ Rows
Double Unders