Monday
Strength:
6×3 OHS
WOD:
30 Box Jumps (24/20)
8 Renegade Rows (50/35)
25 Box Jumps
6 Renegade Rows
20 Box Jumps
4 Renegade Rows
15 Box Jumps
2 Renegade Rows

Tuesday
Strength:
7x200m Run
L1: Written
L2: Weight vest
WOD:
12-9-6-3
Hang Squat Snatches
30-60-90-120
Double-unders

Wednesday
Strength Day:
A) “CrossFit Total”
B) EMOTM for 13 mins
Pullups at 50-65% of best effort

Thursday
Strength:
18 mins to find heavy Power Clean + 2 Push Jerk
WOD:
AMRAP 4 mins
10 KBS
10 Slamballs
5 Pushups
rest 2 mins
EMOTM for 10 mins
2 Front Squats (increasing)

Friday
Strength:
4 rounds of:
A1) 3 wallwalks ( + 5R/5L shoulder taps + 1 strict HSPU + 3 Kipping HSPU)
A2) 10 Barbell Strict Press (smooth and moderate)
WOD:
“Karen”
150 Wallballs for time
L1: 100 WB (14/10)
L2: Written
L3: Unbroken

Saturday
Strength:
12 mins to find HEAVY double Back Squat at a 3131 tempo
then
3 sets of 6 @ 85%
Partner WOD:
Modified 2017 CrossFit Games Regionals Workout #5
For time,
80 chest-to-bar pull-ups w/ partner in hang position
60 toes-to-bars w/ partner in hang
60 dumbbell overhead squats

Sunday
Strength:
Deadlift
3 sets of 10 (increasing)
WOD:
10 RFT
Row 100m
5 HSPU