Friday

0

Friday
Emom 16
Odds 15 wall balls
Evens 10 burpees

Wod
5 km run

Thursday

0

Strength
Backsquats
2×10 increase load

Wod
1000m row
Then 7 rounds of:
2 wall walks
10 pull ups

Wednesday

0

Wednesday
Emom 12
Odds 10 t2b
Evens 10 db or kb thrusters

Wod
15-12-9
Deads @225/135
Burpee over bar

Tuesday

0

Tuesday
Strength
Emom 10
Odds
10 hspu
Evens
4 sprint shuffles in gym.

Wod
20 double unders
6 ohs @135/95
5 rds

Monday

0

Strength
Lunges
3×6 (6 per leg)
Wod
30 power clean and jerks @95/65
20 chest 2 bar pull ups
20 PC &j
10 c2b

Saturday

0

3×2 backsquats

Wod

75 t2b

50 burpee over box

75 hspu

X2

Partner wod

Friday

0

Friday
Emom 10
Odds 7 bent over row (from knees not ground like Pendly rows)
Evens 10 weighted sit ups (whatever weight is doable db/kb/wb)

Wod
800m run
100 double unders
X2

Wednesday

0

Wednesday
3×10 good mornings
Increase load (keeping pretty light

Wod
50 wall balls
40 dead lifts @75/55
30 push press
20 back squats
X2 rds