MONDAY

Tempo Deadlifts

5-5-5-5-5 @32X1

AMRAP 10

  • 2 wall walks
  • 6 Step-back lunges w/bear-hug-twist

TUESDAY

Skill: Rope Climbs

"D-Day" (73rd anniversary)
Partner WOD:

  • 4,000m Row
  • 100 box jumps
  • 20 rope climbs

(20min cap)

Followed immediately by:

  • 400m Burden Run
  • 100 flutter kicks together
  • 100 arm haulers together

WEDNESDAY

Every 3 min. for 4 total sets
4 Front Squats @ 12X1
(2s @ bottom)

"Play, Rewind, Repeat"
AMRAP in 5 minutes

  • 2 Hang Power Cleans ( 115/75)
  • 4 Hang Squat Cleans (1.5/1)
  • 6 Russian KBS

Rest 5, Repeat

THURSDAY

Skill: Skin the Cats

"You my Buddy"

  • 80 Pullups (buddy hangs on bar)
  • 3 buddy carries each*
  • 80 no-PU burpees (buddy in plank)
  • 3 buddy carries each
  • 80 TTB (buddy holds hollow)
  • 3 buddy carries each

*each carry is 1 length of the floor

FRIDAY

KB Bottoms-Up Press:
5-5-5
Then:
Take the weight of set 3, find the closest DB to that weight and do:

1 set of max strict press each arm

"Stuck Duck"
4 Rounds:

  • 10 OHS (115/75)
  • Duck walk around barbell once each direction
  • 50 DUs

10 min cap

SATURDAY

Skill: L-Sits

AMRAP in 15 minutes

  • 20s L-sit
  • 10 Power Cleans (135/95)
  • 20/15 cal row

SUNDAY

Hang Power Snatch
Work to a heavy 5 in 12 minutes

AMRAP in 5 minutes:

  • 10 DB Snatch alternating (50/35)
  • 10 Burpees

AMRAP in 5 minutes:

    2 Bar Muscle Ups
    4 1-arm Lunges (L) (50/35)
    4 1-arm Lunges (R)