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Friday Warm Up: 15 Unbroken Wallballs 2 Rounds: 6 DB Push Press 8 Good Mornings 10 DB Squats Then 20 Unbroken Wallballs Strength: Thruster 4 Sets x 5 Reps (building) WOD: For Max Reps: 1 min Thrusters (75/55 ) 1 min KBS (53/35) 2 mins Thrusters 2 mins KBS 3 mins Thrusters 3 mins KBS 
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Thursday Warm Up: 2 Rounds: 200m Row 10 PVC Pass Throughs 10 Wall Squats 10 Kip Swings 10 Pressing OHS Strength: 6 Sets: Full Snatch + 3 OHS WOD: For Time: 5-10-15-20-15-10-5 Overhead Squats (115/80) T2B 16 min Cap  Wednesday Warm Up: 100m Jog 50ft Butt Kicks 50ft High Knees 50ft Soldier Walk 50ft Right Side Shuffle 50ft Left Side Shuffle 50m Run 50m Fast 50m Sprint 40 DUs Strength: 10 min EMOM: Odd: 20 Sit-ups Even: :35 Hollow Hold WOD: 7 Rounds for Reps :90 on and :90 off 150m Run Sprint Max Reps DUs  Tuesday Warm Up: 400m Run 2 Rounds: 12 Lunges :10 HS Hold 8 Ring Rows 6 HSPU off a Box Strength: Back Squat 3 x 8 Build to heavy for the day WOD: 18 min EMOM: Min 1: 16 Pistols Min 2: 10 HSPU Min 3: 4 MUs  Monday Warm Up: 3 Rounds: 10 cal Row 8 DB Snatch 6 Knees to Elbows Strength: DB Snatch Build to Heavy Single per arm WOD: 16 min AMRAP: 25/21 cal Row 12 DB Snatch (70/50) 3 Rope Climbs  Saturday Warm Up: Coach's Choice WOD: For Rounds and Time: 10 min AMRAP: 15 Box Jump Overs (24/20) 10 Pull-ups 15 Burpees Rest 4 mins 3 Rounds: 200m Run 20 Thrusters (95/65)  Friday Warm Up: 4 Rounds: 30 DUs 12 Good Mornings 10 Light DB Thrusters Strength: Push Press 6 Sets x 3 Reps Build to heavy triple WOD: 14 min AMRAP: 45 DUs 30 KBS (53/35) 15 Wallballs (20/14)  Thursday Warm Up: 3 Rounds: 150m Row 10 KBS 8 Push-ups 6 Box Jumps Strength: Clean Complex: 15 mins to work up to heavy High Pull + Power Clean + Hang Power Clean WOD: For Time: 750m Row 15-9-6 reps Power Cleans (115/80) T2B 750m Row Cash out  Wednesday Warm Up: 800m Run :15 HS Hold 2 Length Sampson Stretch 16 Cossock Squats :15 Hold at Top of Dip Strength Front Rack Lunge 5 Sets x 8 Reps (4/leg) WOD: For Time: 6 Rounds: 12 Front Rack Lunges (135/95) 6 Dips  |
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