Monday
Strength:
5 rounds
Sprint 200m
10 Box Jumps
rest 60secs
WOD:
5 mins to complete
21-15-9
Snatches
Burpees
Rest 4 mins
5 mins to complete
15-12-9
Snatches
Burpees over the bar
Rest 4 mins
12-9-6
Snatches
Bar facing burpees

Tuesday
Strength:
24 mins to find new 1RM Back Squat
WOD:
21-15-9
Wallballs
Burpees
Rest 2 mins
if sub 4:
4 RFT
4 Squat Cleans
4 Bar MUs
4-6:
5RFT
5 Squat Cleans
5 C2B pullups
6-8:
6RFT
6 Hang Squat Cleans
6 Jumping Pullups
8+:
6min AMRAP
6 Hang Power Cleans
6 Ring Rows

Wednesday
Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold with one leg support
A2) 8R/8L DB bent row
WOD:
5RFT
1 Windsprint
1 Lap around the rig FC with L arm
1 Lap around the rig FC with R arm
5R/5L KB Snatch + KB Thruster

Thursday
Strength:
3 sets of 10 (increasing)
Deadlift
WOD:
500m row
15 Power Cleans
25 T2B
50 Wallballs
Run 400m
50 Wallballs
25 T2B
15 Power Cleans
Row 500m

Friday
Strength:
Practice C2B pullup drills
Followed by
EMOTM
Even: Elevated ring rows
Odd: C2B Pullups
WOD:
Every 5 mins for 25 mins
Run 600m
5 Snatches
Score is total amount of weight snatched after 25 reps

Saturday
Strength:
Hi Hang Snatch + 1 Pause OHS + 1 OHS
WOD:
6 mins
200 DU’s
ME America KBS
2 mins rest
5 mins
160 DUs
ME Double KB FS
2 mins rest
4 mins
120 DUs
ME Double KB Thrusters

Sunday
Strength:
4 rounds
A1) 6R/6L Front Rack Step Ups
A2) 20-45 secs Chinese Planks
WOD:
20-15-10
Dips
Box jump overs
rest 2 mins
15-10-5
Renegade Rows
Burpee box jumps