MONDAY

Back Squat 70%x3, 80%x3, 90%x3 OR MORE

 

8 min AMRAP

3 x C&J (135/95)

10 x HSPU or Hand Release Push Ups

 

TUESDAY 

ENDURANCE

4 Rounds For Time

400m Run

25 x Double Unders or 50 Singles

15 x Kettle Bell Swings (53/35)

10 x Box Jump Overs (24"/20")

 

WEDNESDAY

Bench 70%x3, 80%x3, 90%x3 OR MORE

 

5min EMOM

2 x Hang Power Snatch + 1 Overhead Squat (approx 60-65% 1 Rep Max)

Directly Into 

5min EMOM

2 x Hang Squat Snatch + 1 Overhead Squat

 

For Time-

12-9-6

Burpee Pull-Ups

Thrusters (155/115)

 

THURSDAY

Deadlift  70%x3, 80%x3, 90%x3 OR MORE

 

Repeat the following AMRAP + Rest Combination 3 Times for Total Reps!

3min AMRAP

15 x TTB

10 x Deadlifts (115/75)

5 x Snatches

REST 1 MIN

 

FRIDAY

REST - HIP MOBILITY!!!

 

SATURDAY

Strict Press 70%x3, 80%x3, 90%x3 OR MORE

 

4 Rounds For Time

30 x Air Squats to a Med Ball

19 x Power Clean

7 x Strict Pull-Ups

Run 400m

 

SUNDAY

Partner WOD

 

For Time

3 Rounds 

Row 350m

10 x Deadlift (115/75)

21 x Box Jumps w/ STEP DOWN ONLY (24"box + 45lb Plate/ 20" box + 45b plate)

DIRECTLY INTO

10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1

Hang Power Clean

Front Squats

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