MONDAY

Power Clean +2 Front Squats + Jerk
5 of complex

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

TUESDAY

Partner WOD
Partner 1 works through:

  • 100 Double unders
  • 50 Pull ups
  • 100 Lunges holding slam ball (30/20)
  • 50 weighted Crunches (45/25)
  • 100 Slam Balls (30/20)
  • 50 weighted Crunches
  • 100 Lunges holding slam ball
  • 50 Pull ups
  • 100 Double unders

Partner 2:
Holds plate overhead (20 | 15 KG)

WEDNESDAY

Back Squats
5x3

3 rounds:

  • 400m Run
  • 21 Kettlebell Swings (1.5p | 1p)
  • 12 Pistols

THURSDAY

Skill Time:
3RM TGU

3 Part WOD:
AMRAP 5 Minutes:

  • 850m Row
  • Max Lateral over-rower hops

Rest 3 minutes
AMRAP 5 Minutes:

  • 10 TGU (1.5p | 1p)
  • Max KBSnatch (1.5p | 1p)

Rest 3 minutes
AMRAP 5 Minutes:

  • 200m DB Single Arm Farmers Carry (AHAP)
  • Max Double Unders

FRIDAY

Weighted Push Ups
3 - 3 - 3 - 3

"Ryan"
Five rounds for time:
7 Muscle-ups
21 Burpees

SATURDAY

Snatch Grip Push Press
4x5

2 Rounds

AMRAP 4 minutes of:

  • 30 Double Unders
  • 3 Overhead Squats (135# | 95#)

4 minutes rest between rounds

SUNDAY

5 Rounds for Load & Height

  • 7 Deadlifts
  • 30 Bodyweight Lunges
  • 3 Box Jumps

(weight increases each round)
(rest as needed between rounds)

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