Saturday ( Partner WOD )

Partner WOD:
With a 30 Minute running clock:
*Buy in- 100 Burpees ( do not have to split reps evenly )
*only one partner can do burpees at a time
With remaining time:
AMRAP of:
Partner A does:
8 Push Press (95/65)
8 Knees 2 Elbow
8 Air Squats

Partner B does:
100 m OH Plated Carry (45/25)

Friday

WOD:
 7 Rounds:
 6 Hang Snatch (95/65)
 8 Back Squat (95/65)
10 Barbell Push-Ups
Run 100 m

Thursday

STRENGTH:
Deadlift

WOD:
7 Minute AMRAP:
5 Deadlifts (225/155)
8 Wall Balls (20/14)
**REST 2 MINUTES**
7 Minute AMRAP:
5 Hang Cleans (115/85)
8 Box Jumps (24/20)

Wednesday

STRENGTH:
EMOM
Bench Press
Rope Climb

WOD:
15 Minute AMRAP:
10 Back Rack Lunges (115/85)
10 Pull-Ups
20 Double Unders / Run 150 m

Tuesday

STRENGTH:
Clean and Jerk

WOD:
4 Rounds For Time:
25 KB Swings (53/35)
10 Single Arm OH Squats (53/35)
Run 200 m

Monday

STRENGTH:
EMOM
Front Squats
Ring Dips

WOD:
16 Minute AMRAP:
 7 Hang Squat Cleans (95/65)
 9 Push Press (95/65)
11 Burpees