Monday
Strength: Back Squat 8-8-8-8
WOD: 5 rounds for time of:
Run, 200 m
20 Wall Balls, 20/14 lbs
Tuesday
Skills: Ring Dips/Power Cleans
WOD: 10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Ring Dip
Wednesday
Strength: Deficit Deadlift 3-3-3-3-3
WOD: 15 min AMRAP
10 Toes-to-bars
15 Kettlebell Swings, 70/53 lbs
45 Double Unders
Thursday
WOD:
For 5 cycles:
AMRAP in 3 mins of:
3 Hang Power Snatches, 95/65 lbs
6 Overhead Squats, 95/65 lbs
9 Burpee Over Bars
Rest 2 mins between each cycle.
For each cycle continue the AMRAP
Friday
Strength: Push Press 5-5-5-5-5
WOD: 12min AMRAP
1 Pull up
1 Push Press 95/65
2 Pull up
2 Push Press 95/65
....continue to add 1 rep to each movement until time expires
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