Saturday ( Partner WOD )

Partner WOD:
3 Rounds For Time:
30 KB Swings
30 Box Jumps (24/20)
30 OH Plated Lunges (45/25)
30 Burpees
30 HRPU’s
300 m Run

Split Reps Evenly, only one partner works at a time 

Friday

WOD:
10 Rounds:
3 Clean and Jerks (135/95)
9 Wall Balls (20/14)
Run 100 m

Thursday

STRENGTH:
Bench Press

WOD:
10 down to 1 :
Power Snatch (95/65)
Burpees

Wednesday

STRENGTH:
Double Unders

WOD:
21*15*9*6*3* of:
Power Cleans (115/85)
Ring Dips
Box Jumps (24/20)
* 15 Double Unders

Tuesday

STRENGTH:
EMOM
Strict Press
Chest 2 Bar Pull-Ups

WOD:
15 Minute AMRAP:
10 Push Press (95/65)
15 Air Squats
10 Toes 2 Bar
15 Air Squats

Monday

STRENGTH:
Back Squat
Sit-Ups

Partner WOD:
18 Minute AMRAP:
Partner A does:
8 Deadlifts (135/95)
4 Squat Cleans (135/95)
4 HSPU’s

Partner B does:
Run 150 m

Partner B picks up where Partner A leaves off

Saturday ( Partner WOD )

Partner WOD:
60 Air Squats
20 Burpees
50 Sit-Ups
20 Burpees
40 Lunges
20 Burpees
30 KB Swings (53/35)
20 Burpees
20 OH Lunges (95/65)
20 Burpees
30 KB Swings (53/35)
20 Burpees
40 Lunges
20 Burpees
50 Sit-Ups
20 Burpees
60 Air Squats

Split Reps Evenly !!!!

Friday

WOD:
15 Minute Ascending Ladder (By 1’s):
Deadlifts (185/135)
Burpees
Pull-ups

Thursday

STRENGTH:
Bear Complex

WOD:
4 Rounds:
10 Hang Clean and Jerks (115/80)
15 Air Squats
20 Sit-Ups

Wednesday

STRENGTH:
Bench Press

WOD:
7 Minute AMRAP:
 5 Hang Snatches (95/65)
10 Box Jumps (24/20)
**REST 2 MINUTES**
7 Minute AMRAP:
 5 SDHP
10 Push-Ups