MONDAY

3 rounds:

  • 15 Overhead squat (95 | 65)
  • 15 C2B Pull Ups
  • 15 Split-jerk
  • 15 Knees to elbows
  • 15 Hang power cleans
  • 15 Hip extensions (Good Mornings)

TUESDAY

Box Squats
3x5

For Time:

  • 35 KBS
  • 25 Burpee Box Jumps (24/20)
  • 35 KBS
  • 25 Lateral Box Jumps (24/20)

WEDNESDAY

3 Rounds:

  • 400m Run
  • 30 GHD Sit-ups
  • 400m Run
  • 30 Pulls on the Rower (max Cals)

THURSDAY

β€œLynne”
5 Rounds for Total Reps

  • Max Effort Bench press (BW / β…” BW)
  • Max Effort Kipping Pullups

FRIDAY

Partner WOD
AMRAP 20

  • 10 Box jumps (24/20)
  • Bear Crawl- length of gym
  • 10 KB Deadlifts (2p | 1.5p)

SATURDAY

Thrusters
5 - 5 - 5

6 Minute AMRAP:
Ascending Ladder

3/3, 6/6, 9/9, 12/12, 15/15, etc of:

  • Front Squats (115/75)
  • V Ups

SUNDAY

AMRAP 15:

  • 30 Double Unders
  • 9 Power Cleans (135/95)
  • 30 Double Unders
  • 15 Toes to Bar