MONDAY

Skill: Upside down time! ...Accumulate 4-6 minutes inverted

5 Rounds of
1 Min Max Wall Balls 30|20
1 Min Max Cal Row
1 Min Max HR Push Ups
1 Min Rest

TUESDAY

Power Snatches
10 minutes to a challenging triple
Skill - cycling snatches

3 rounds:

  • 400m Run 
  • 12 power snatch (115 | 75)
  • 6 bar muscle-ups

WEDNESDAY

Lactic Threshold Training:
3 rounds

  • 250m Row
  • 10 KB Swings (1.5p | 1p) (Rx+ - 2p | 1.5p)
  • 10 Burpees
  • 10 KB Swings
  • 10 Burpees
  • 250m Row

Rest 7 Minutes

* This should be short and quick. Choose a weight and speed that can be performed as unbroken as possible.

Compare to 4.21.17, 7.28.17

THURSDAY

Box Squats
4x3

EMOM for 12 Minutes

  • Min 1: 8 Double OH Dumbbell Lunges
  • Min 2: 30 Sec Hollow Hold
  • Min 3: 6-10 Shoot Thrus

FRIDAY

AMRAP in 21 Minutes

  • 10 Power Clean (95 | 65)
  • 10 Front Squats (95 | 65)
  • 10 Pull Ups

- Every 3 Minutes, Run 200m.

SATURDAY

Push Press
4x3

13.2 Open Workout
AMRAP in 10 Minutes:
5 Shoulder to Overhead
10 Deadlifts
15 Box jumps, 24β€³/20β€³

SUNDAY

Partner WOD
200m Buddy Carry
3 rounds:

  • 20 buddy burpees (1 buddy in plank, other buddy lateral burpees over planking buddy)
  • 60 ball slams
  • 6 rope climbs

200m Buddy Carry