Monday
Strength:
15 mins to work on finding heavy complex of:
Power Clean + Hang Clean + Push Jerk
WOD:
“Cindy”
20min AMRAP
5 pullups
10 Pushups
15 Air Squats
or
“Mary”
5 HSPU
10 Pistols (5R/5L)
15 Pullups

Tuesday
Strength:
High Hang + Hang + Snatch
WOD:
3RFT:
1min max effort Front squats (135/95)
1 min rest
1 min max effort on Airdyne
1 min rest
1 min max effort Power Cleans (135/95)
1 min rest

Wednesday
Strength Day
A) Movement review: Chest to Bar Pullups
Perform 3 sets of 15. Rest as needed.
then choose 3 sets of 10 off the Pull-up ladder and complete
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

B) 2 mins Couch stretch per leg
C) 2 Partner shoulder openers
5 rounds
D1) Single leg pistols (6R/6L)
D2) TGU 3R/3L

Thursday
Strength:
In 13 mins find 2 rep max back squat
then take 70% of above and perform 3 sets of 10

WOD:
15 min AMRAP
10 DB Clean and jerks (50/30)
1 Rope Climb

Friday
Strength:
Review and warm up T2B
EMOTM for 14 mins
Even: 45 seconds max effort T2B
Odd: 10/8 cals on rower

WOD:
For time:
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
Rest 2 mins
Run 1 mile

Saturday
Strength:
12 mins to find heavy complex of:
Power Clean + 2 Push Jerk
Partner WOD:
25 Min AMRAP
Partner A 100 M run
Partner B holds a wallsit
switch
Partner A 20 KB Swings (53/35)
Partner B pullup bar hang
switch
Partner A 20 Walking Lunges w/ single KB (53/35)
Partner B rests
switch
Partner A 10 Hang Clean + 10 Push Press + 10 Front Squats (75/55)
Partner B plank hold
switch

Sunday
Strength:
Heavy triple Strict Press
WOD:
5 rounds for time of:
Row 25cals
16 C2B
9 strict HSPU