MONDAY

A. ON THE MINUTE LADDERS, for as long as possible:
Min. 1 = 1 Power Clean, 1 Front Squat
Min. 2 = 1 Power Snatch, 1 OHS
Min. 3 = 2 PC, 2 FS
Min. 4 = 2 PS, 2 OHS
etc, until you cannot complete a set in the minute
Rx = 95#/135#

IMMEDIATELY into

75 burpees for time

TUESDAY

3 rounds for quality:

  • 8 Weighted Pull-ups
  • 12 GHD Sit-ups
  • 20 Inverted Shoulder Taps


AMRAP in 8min:

  • Down and Back Waiter/Farmer Walk (alt arms each way)
  • 5 Wtd OH Situps
  • 10 KBS

WEDNESDAY

Work to a Heavy DL Single

7 sets:
min 1 - 3 Deadlifts (315#|205#)
min 2 - 9 Wall Balls
min 3 - 30 Double Unders

THURSDAY

Split Jerk
1RM

OG Reginals WOD:

  • 500m Row
  • 30 Burpee
  • 10 Shoulder to Overhead (165# | 115#)CrossFit

FRIDAY

Open 17.3

SATURDAY

In Groups of 2 or 3

16-12-8 

  • DB bench press
  • 1 arm row
  • K2E

SUNDAY

500m Row
20 Inverted Burpees
100 Double Unders
20 Inverted Burpees
500m Row