Monday
Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

Tuesday
Strength
Press
4×8
WOD
3 Rounds
30 Wall Balls
15 T2B

Wednesday
Strength
Back Squat 1RM
WOD
6 Min Max Distance
Farmers Carry 70/53
Rest 2 min
3 min Max Burpees

Thursday
Strength
4 Rounds
10 Stones
20 pistols
30 seconds L-sit
WOD
10 min AMRAP
30 DU
10 HSPU
5 Deadlifts 275/185

Friday
Strength
Power Clean
EMOM x10 min
3 Reps @ 75-80%
WOD
“Coe”
10 Rounds
10 Thrusters 95/65
10 Ring Push ups
Or
10 Rounds
3 MU
10 Thrusters 95/65
20min Cap

Saturday
WOD
4 Rounds
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets.

Sunday
Strength
Front Squat
EMOM x 8 minutes
3 reps @75-80%
WOD
5 Rounds
20 Cal Row
10 Burpees over the rower