Monday:

Strength:  Strict Press/Back Squat

WOD:

AMRAP8:

10 Pull Ups

15 Thrusters

30 Double Unders


Tuesday:

EMOM30:

MIN 1: Cal Row

MIN 2: Wall Ball

MIN 3: Shoulder to Overhead


Wednesday:

Strength:  Bench/ Deadlift

WOD:

AMRAP10:

8 Burpee Box Jumps

10 KBS


Thursday:

WOD:

8 Rounds:

15 Sec Pull Up Hang

30 Sec Flutter Kick

45 Sec Front Leaning Rest

1 Min Wall Sit


Friday:

Skill/Strength:  Squat Snatch and OHS

WOD:

6 Rounds

200m Run

10 GHD SU

10 OH Walking Lunges


Saturday:

Partner WOD:  

AMRAP15

A.  100m Bear Crawl

B.  TTB + Goblet Squat (increase reps by one each round)


Sunday:  

AMRAP18:

5 Tire Flips

10 Sledgehammer

15 Slam Balls

50' Plate Push


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