Monday
Strength:
Review 3 position pause snatch for 6 mins
then
Work to a heavy double in 14 mins
WOD:
“Elizabeth”
21-15-9
Cleans
Ring Dips

Tuesday
Strength:
Movement review: Kipping Pullups
Perform 3 sets of 15. Can use band if needed to work on rhythm.
then go up ladder as far as possible with good form
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups
WOD:
“FGB 2.0”
3 rounds
1 min at each station
Fight Gone Bad
Wallballs
Push Press
Box Jumps
KBS
Row for cals
Rest 1 min
Score is total # of movements

Wednesday
Strength:
12 mins to find 3 rep max Back Squat at 3131 tempo
then
3 sets of 10 at 72.5% (hi ya Bernie)
WOD:
Weakness Day:
EMOTM of two weaknesses

Thursday
Strength:
In 12 mins Find a 1RM Power clean
Rest 4 mins
Max effort PC at 90% of above
WOD:
3 RFT
20 burpees
20 Pushups
13 min cap

Friday
Strength:
Warmup and review Strict HSPU positions and scaling
then
Every 75secs for 10 rounds
1) Strict HSPU
2) Practice 5 steady Around the Worlds on Pullup Bar
WOD:
Master’s Qualifier Event 4 from 2015
For time:
55 burpees
34 overhead squats (95/65)
21 muscle-ups

Saturday
Strength:
Push Press
10 increasing doubles
Partner WOD:
On a running clock:
0:00-10:00
150 Wallballs (30/20)
Break up however you like.
Wallball cannot touch the ground (both partners perform 6 burpees each if WB hits ground)
10:00-17:00
1,1,2,2,3,3,4,4,5,5,6,6….
Hang Power Cleans
C2B pullups
Partners must perform both movements and cannot advance until buddy has completed their reps

Sunday
Strength:
Sprint Row 2k for time
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of DB thrusters
Rest 30 seconds
Two scores, one for burpees, one for thrusters