MONDAY
Strength/Skill
Every 2 minutes for 5 sets:
5 Hang Squat Snatch @ 70-75%
WOD
For time:
100 Double-Unders
100 Overhead Squats (45/33)
100 Walking Lunges
100 Double-Unders
TUESDAY
Strength/Skill
EMOM for 6 minutes:
3-6 Strict Pullups
WOD
Partner WOD
AMRAP in 18 minutes:
6 Rope Climbs
24 Bench Presses (115/73)
(split reps any way)
40yd Farmer Carry Relay (70/55)
WEDNESDAY
Strength/Skill
Row 500m for time
WOD
5 x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
THURSDAY
Strength/Skill
Shoulder Press
80% x 3 x 5 sets
WOD
5 rounds for time:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead
Rx: 50/35
FRIDAY
Strength/Skill
Athlete Choice
WOD
AMRAP in 12 minutes:
3 Front Squats
3 Bar Muscle-Ups
6 Front Squats
3 Bar Muscle-Ups
9 Front Squats
3 Bar Muscle-Ups
12 Front Squats
-Scale to 6 chest to bar pullups