friday

0

3 RFT:
400m run
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU

thursday

0

EMOMx21
min 1:15 Wall Balls, 20/14
min 2: 10 C2B/ 10 pull ups
min 3: 200m row

wednesday

0

WOD
21-15-9 reps for time of:
Deadlifts, 225/155 185/125 155/105
Box jumps, 24/20
strict Handstand push-ups/ push ups

tuesday

0

Strength day
a)15min work up to heavy complex :
power snatch+ squat snatch complex

b)front squats 3×10

monday

0

WOD
1,000m Row
50 Thrusters, 65/45
30 C2B/pull ups
1000m run
50 Thrusters, 65/45
30 C2B/pull ups

Friday

0

Bench press
5×3 across @80% effort

Angie

For time:
100/75/50 pull-ups
100/75/50 push-ups
100/75/50 sit-ups
100/75/50 squats

Thursday

0

Strength
Every 90 seconds 1 squat snatch for 10 rds

WOD
Complete as many rounds as possible in 15 minutes of:
30ft handstand walk/ 30 seconds handstand hold
20 knees-to-elbows
15 super mans

Wednesday

0

Skill
muscle up transition

For time:
20 burpees
20. hang squat snatches, 135/95 115/85 95/65
20 bar muscle-ups/ 20 negative ring muscle ups
20. hang squat snatches
20 burpees