MONDAY

Back Squat
1RM

4 rounds for time:

  • 40M KB waiters walk
  • 6 Windshield Wipers (3 R/L)
  • 15 Plyo push-ups (Double 45s)

push up only on the inside of the plates

TUESDAY

Power Clean
work up to a heavy single

Chiefish:

5 Rounds:
AMRAP in 3 minutes

  • 3 Power Cleans (135# | 95#)
  • 6 KBS
  • 9 Air Squats

Rest 1 minute

WEDNESDAY

Push Press
Max
Deload for 2x2

12-9-6:

  • L Pullups
  • Box Jumps (30 | 26)

THURSDAY

L-sit

Accumulate 2 minutes

Skill: Shoot Throughs

4 Rounds:

  • 4 mat Handstand Walk
  • 12 Shoot Throughs
  • 10 Ball Slams

FRIDAY

Front Squat

1RM

2 Rounds for time of:

  • 20/15 Cals Assault Bike
  • 20 Front Squats 115/80
  • 20 Banded KBS

SATURDAY

8:30A: SWOD
9:30 - 11A: 17.6 Joanna's Farewell WOD
(It's a surprise!)

SUNDAY

Skill: Agility

5 Rounds for Time:

  • 5-10-5 Shuttle
  • 10 Ring Dips
  • 5-10-5 Shuttle
  • 15 Hollow Rocks