saturday 

0

Picture

Fight gone bad
1min on
wallball
SDHP
box jumps
push press
cal. row
1min off
x3 rds

friday

0

Picture

Friday 
 strength 
Bench 
5×5

Wod
1km run
1km row
30 clean and jerks @ 135/95


thursday

0

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—-
Thursday 
Emom 10
Odds
10 t2b
Evens 
3 wall walks 

Wod
Amrap 20
40 double unders 
40 sit ups
20  thrusters with 45/35
20 muscle snatches 45/35 


wednesday 

0

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Wednesday 
Strength
5×5 back squats 

Wod
30-20-10
Box jumps
Kettle bell swings 


tuesday

0

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Tuesday 
Strength 
Spilt jerk Practice from rack 

Wod
12 min amrap 
200m run
5 strict hspu/ 10 push ups
3 muscle ups/10 pull ups 


monday

0

Picture

Emom 10
Odds 13/10 cal row 
Evens 
10 front rack lunges @135/95

Wod
3rds
10 burpees 
10 deads @225/155


saturday

0

Picture

partner WOD
6km row
partner does :
10 burpees
15 box jumps
20 sit ups
3rds
then switch 

friday

0
Friday 
Strength 
High hang snatch practice 

Wod
Emom 14
Odds 
1-2 rope climbs 
Evens 
3-6 strict hspu