tuesday

0

Picture

EMOM 8
odds
3-5 strict hspu or DB seated strict press

evens
12 burpees

WOD
21-18-15-12-9-6-3
front squats @135/95
dead lifts


monday

0
Strength 
5×5 OHS
* same weight across

WOD
50-40-30-20-10
double unders
20-18-15-12-9
Hang power cleans @115/75

friday

0
strength
5×5
dead lifts

wod
50 pull ups
50 push ups
50 sit ups
50 air squats

thursday

0

strength 
E2mom x5
20 wall balls
2 turkish get ups

WOD
1000m row x2
400m x2

rest as needed

wednesday

0
Strength
backsquats
5×2

WOD
AMRAP 20
20 burpees
15 box jumps
10 kettle bell swings
5 wall walks
400 m run

tuesday

0
strength 
clean and jerk
5 heavy singles

WOD
Fran
21-15-9
Thrusters
pull ups

monday

0

Picture

strength
snatch
5 heavy singles

WOD
10-8-6-4-2
OHS
T2B


friday

0

Picture

Strength 
E2mom for 5 rds
5 burpees 
15 hollow body rock
2 Turkish get ups

Wod
10-1
Ohs 
Ring rows


thursday

0

Picture

Strength 
Emom 10
2 clean and jerks @165/105

Wod
Wod
3min amrap 
5 burpee box jumps
10 wall balls

1 min rest 
3rds