MONDAY

DB Power Snatch

Work to a max

4 Rounds for time:

  • 7 Single Arm DB Thruster R (50 | 35)
  • 7 Single Arm DB Power Snatch R
  • 20m Burpee Broad Jump
  • 7 Single Arm DB Thruster L (50 | 35)
  • 7 Single Arm DB Power Snatch L
  • 20m Burpee Broad Jump
  • TUESDAY

Sumo Deadlift
3x2

7 rounds:
Row 30s
Rest 3 minutes

WEDNESDAY

Barbara

5 rounds, each for time:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

3 minutes rest between rounds

THURSDAY

OHS
1-1-1

Partner WOD
3 rounds

  • 10 Russian KBS (2p | 1.5p)
  • 10 Shoulder Taps
  • 2 Pass Resistance sprint

FRIDAY

3 Attempts:
Max L-Sit Hold

5 rounds:

  • 10 Stone Over The Shoulder (AHAP)
  • 30 Unbroken Double Unders

SATURDAY

“Up Front”
In 12 minutes

Front Squat – Heavy Single

In 12 minutes
Push Press – Heavy Single

In 12 minutes
Thruster – Heavy Single

EMOMx 10:
Odd Minutes: 200m Run
Even Minutes – 5 Thrusters

SUNDAY

5 rounds:

  • 3 rope climbs
  • 12 toes 2 bar
  • 21 Ball Slams