FRIDAY

0

5×5 pendlay row

WOD
21-15-9
OHS @ (135/95) (115/85) (95/65)
box jumps

THURSDAY

0

EMOM 40

min 1 CAL row (15/12)(12/10)
min 2 12 kettle bell swings (2P/1.5)(1.5/1)
min 3 2 wall walks
min 4 T2B (10/8/6)
min 5 wall ball (15/12/10)

wednesday

0

strength

EMOM 10
5 low hang snatches (below knee) (135/95)(115/85)(95/65)

WOD
AMRAP 10
double unders 50/30/20
8 front rack lunges (135/95)(115/85)(95/65)

Tuesday

0

3×10 partner glute ham raises

WOD
COMP
30 burpee muscle ups

reg
75 burpee pull ups

rec
50 burpees and 50 pull ups(break however )


monday

0

Strength
5×3
push press
*increase load

WOD
5-1 cleans and jerk@ (185/115)(155/105)(135/95)
20 pistols after every round (40 air squats)

friday 

0
Strength 
5×3 back squats with a 5 second hold at the bottom of each rep 
 

WOD
EMOM 15
min 1 15/12 CAL row
min 2 20/15/10 wall balls
min 3 7 deadlifts (315/205) (225/135)(135/95)

thursday 

0
Strength 
3×5 low hang snatch (below knee) increasing sets

WOD
COMP
3 muscle ups
9 ohs @ 115/85
18 burpee over bar
AMRAP 20

Reg/ rec
9 ring dips/ 9 box dips
9 ohs/ (115/85)(95/65)
18 burpee over bar
AMRAP 20

wednesday

0
Strength 
10 mins to do
5 sets max unbroken Toe 2 bar

WOD
3rds
double unders 100/50/25 
10 Thrusters (135/95)(115/75)(95/65)
1 bear crawl (up middle of pull up rig)