WOD

Thursday


Teams of 2 AMRAP 28 (Reps Split Evenly) 30 Wallballs 20/14 25’ Handstand Walks or 100’ Double DB OH     Walk 50/35 20 DB Snatch 50/35 4 Rope Climbs

Wednesday


Strength Push Jerks Build to a Heavy 5x3 Bench Press 7-7-5-5-3   Conditioning 3-6-9-12-15 Pull ups (200m run or 250m row at the start of each set of pull-ups and 10 Russian KBS after each set) Option 2: AMRAP 12 100m Run 10 Ring Rows 10 RKBS

Tuesday


Skill Row or Bike for Cals 5 Rounds of :30 on :30 rest Conditioning 4 Rounds for Time 500m Row 8 Front Squats 135/95 250m Row 12 Box Jumps 24/20   Option 2: 4-5 Rounds of: 500m Row 20 Box Step ups 24/20

Monday


Strength Power Cleans Build to a Heavy 3x3 Hang Power Cleans Build to a Heavy 3x2   Conditioning 5 Rounds of 30 Double Unders 8 Deadlifts 275/185 Option 2: 5 Rounds of: 40 Single Unders 10 KB Sumo Deadlifts 5 Burpees

Sunday


Endurance 5 Rounds 25/20 Calorie Bike 25 Air Squats 25 Sit-ups 25 RKBS 70/53 -then- 5 Rounds 25/20 Calorie Row 20 Walking Lunges 20 Push-ups 10 Burpees 9:30 2 Rounds of: 60 Air Squats 60/48 Calorie Row 40 Push-ups 40/32 Calorie Bike

Friday


21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats  30 bar muscle-ups 15 thrusters  (15 minute time cap) -then- 21.4 Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15

Thursday


Teams of 2 (Reps split evenly) AMRAP 30 2x100m 2x150’ Farmers Carry 70/53 20/16 Cal Bike 30 Sit-ups

Wednesday


Strength Bench Press 10-10-8-8-6 Snatch Extensions 4x3 @75-85%   Conditioning EMOM 10 10 Goblet Squats 50/35 5 Chest to Bar 3 Burpees (Scale reps if you are unable to complete them all within :45-:50 or if volume is too great) Option 2: AMRAP 10 16 walking Lunges 10 Ring Rows 5 Burpees

Tuesday


Skill Kip Swings 3x5 Toes to Bar 3x5-8 Conditioning For Time 2000m Row 20 Box Step Ups 24/20 1500m row 20 Box Step Ups 24/20 1000m row 20 Box Step Ups 24/20 500m row 20 Box Step Ups 24/20 (30 min time cap)

Monday


Strength Front Squat 6x4 @55-65% (Recovery) DB Curls 4x10 Conditioning For Time 150 DU Buy In -then- 5,6,7,7,6,5 Power Cleans 135/95 Handstand Push-ups -then- 150 DU Cash Out   Option 2: 4 Rounds of: 50 Singles 8 Power Cleans 95/65 5-10 Push-ups

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