Monday
Strength:
16 mins of increasing sets of:
1 Heaving Snatch balance + 1 OHS
(Min 7 sets)
WOD:
40 Wallballs
20 pull-ups
30 wallballs
20 pull-ups
20 wallballs
20 pull-ups

Tuesday
Strength:
Front Squat
Work for 6 mins to find a moderate 10 rep
then
4×10
WOD:
EMOM for 15
Min 1: 12 ring pushups
Min 2: 45 sec MX DU
Min 3: 3 Clean and Jerk 95/65 (increasing weight each round if successful)

Wednesday
Strength:
6x200m + 10 Lateral Box Jumps (5R/5L)
Rest 2 mins between runs
WOD:
14 min AMRAP
500m row
12 KB push jerks 35/26
3 Wall-walks

Thursday
Strength:
Warmup kipping HSPU and progressions then
5 ME attempts at either scale or HSPU
WOD:
EMOM for 16
Odd: 20 thrusters 75/55
EVEN: 125/100m row
L1: blank barbell
L2: Written
L3: last 8mins increase weight

Friday
Skill:
Double under practice and KB Front Rack holds
WOD:
5 rounds for time of:
10 Toes to Bar
30 Unbroken Double Unders
10 Double KB Front Squats AHAP
Rest 1 minute between rounds.

Saturday
Strength:
7 sets of Clean Pull + Hang Squat Clean (increasing)
WOD:
800m Run (both people)
10 Alternating rounds of:
6 Power Cleans (135/95)
6 Burpees
Rest 2 minutes
8 alternating rounds of:
4 Squat Cleans (155/105)
4 Over the Bar Burpees
Rest 2 minutes
6 alternating rounds of:
2 Clean and Jerks (175/115)
2 Burpee Pull Ups
800M Run (both people)

Sunday
Strength:
Intro to new movements then
5 sets of
A1) 8 Barbell good mornings
A2) 10 GHD’s
WOD:
15 Push Press (from the floor)
5 rope climbs
12 Push Press
4 rope climbs
9 Push Press
3 rope climbs
6 Push Press
2 rope climbs
3 Push Press
1 rope climbs