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Thursday Warm Up: 2 min Row 10 Light DB S2OH 10 Lunge and Twist 2 min Row 10 Light DB S2OH 10 Lunge and Twist Strength: 10 min EMOM: Odd: 3 Pull-up Negatives Even: :40 Plank Punches (slow) WOD: 3 Rounds: 3 min AMRAP: 15 KB Swings (53/35) 15 Jumping Lunges :90 Rest 
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Wednesday Warm Up: 400m Run Then 3 Rounds: 10 Barbell Good Mornings 8 Push Press 6 Burpees Strength: 5 Sets (building): Power Clean + Power Clean + 3 Front Squats WOD: 3 Rounds: 400m Run 10 Squat Cleans (185/125) *16 min cap  Tuesday Warm Up: 6 min: :20 DU 50 ft Bear Crawl 5 Banded Pull Apart 10 Kip Swings Strength: 5 Rounds NFT: 10 DBL KB Strict Press 10 DBL Bent Over Rows WOD: 10-20-30 Pull-ups Box Jumps 3x Double Unders *13 min Cap  Monday Warm Up: 3 Rounds: 100m Run 10 Leg Swings 10 Squat Jumps :15 Toe Touch Hold Strength: Back Squat 5x5 (5 sec tempo down) WOD: 15 min AMRAP: 10 DB Snatch (50/35) 30/26 Cal Row *Add 10 DB Snatch every round  Saturday Warm Up: Coach's Choice WOD: Bert For Time with Partner: 50 Burpees 400 m Run 100 Push-ups 400 m Run 150 Walking Lunges 400 m Run 200 Air Squats 400 m Run 150 Walking Lunges 400 m Run 100 Push-ups 400 m Run 50 Burpees  Friday Warm Up: In 3 mins Row: 10 Strokes Legs Only 10 Strokes Arms Only 10 Strokes Legs and Back 10 Full Strokes Then 2 Rounds :20 Dead Hang 10 Barbell Good Mornings :20 Hollow Hold Strength: EMOM 10 mins: Even: 8-10 Strict T2B Odd: 15 Hip (Back) Extension or Supermans WOD: 5 x 2 min Round: s 3 Rope Climbs Max cal Row Rest 3 mins  Thursday Warm Up: 3 Rounds: 200 m Run 12 Push-ups :10 HS Hold 10 Low Box Jumps 12 Shoulder Taps Strength: Clean Complex: 7 Sets of Clean High Pull + Power Clean + Squat Clean WOD: Open 15.4 8 min AMRAP 3 HSPU 3 Clean (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans...  Wednesday Warm Up: 3 Rounds: 1 min Jump Rope 12 Lunges 10 Light DB Push Press 10 Wallballs Strength: Bench Press 10-8-6-4-2 Building WOD: 15 min AMRAP: 45 DUs 30 DB Reverse Lunge (50/35) 20 Box Jumps  Tuesday
Warm Up: EMOM 8 mins Even 35 double unders Odd 10 burpees Then: 2 rounds 10 kip swings 10 pass thrus 10 muscle snatch Strength: Power Snatch 4x5 WOD: Open 16.3 7 Min AMRAP 10 Power Snatch 75/55 3 Bar Muscle Ups |
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