Monday
“Murph”

Tuesday
Strength:
5 rounds
Row 350m
10 goblet squats
*should be fast/unbroken, but heavy as well.
WOD
AMRAP 12 mins
25 DUs
15 Russian HEAVY KBS
10 Box Jumps
5 Burpees

Wednesday
Strength Day:
A) 12 min to find conservative 1 rep max at 3131 tempo
followed by
4 sets of 2 at 90% of your best effort
*Next week we will be testing for your new 1RM, so get your last bit of work in!
B) Odd man left. (Last week you choose to work on either Double unders or rope climbs) This week pick the other
C) EMOTM for 16 mins
Min 1: 15 Strict Tuck ups
Min 2: Assigned skill from B
Min 3: 12 DB Push Press
Min 4: 45 secs in wall sit

Thursday
Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold)
A2) 8R/8L DB seated strict press
WOD:
4RFT
12 T2B
15 Thrusters (95/65)
40 Situps

Friday
Strength:
Deadlift
6 sets of 4 at a 5142 tempo (increasing)
WOD:
For time
1k row
then
21-15-9
Hang Power Clean (75/55)
Front Squats
Push Press

Saturday
Strength:
Practice C2B pullup drills
Followed by
EMOTM
Even: Strict Chinups
Odd: C2B Pullups
Partner WOD:
18RFT
10R/10L KB Snatch
15 Wallballs
*Partners do full rounds

Sunday
Strength:
Work for 17 mins on Hi hang snatch + 3 OHS
WOD:
“Diane”
21-15-9
Deadlifts
HSPU