Monday: WOD: 10 min- 5 sets of 3 Back Squats (80%) rest 2 min then: 21-15-9 Deadlifts Burpee Pull Ups for time
Tuesday: WOD: 10 min- 5 sets of 3 Bench Press (80%) rest 2 min then: 250/200 M Row; 20 TTB 250/200 M Row; 20 HSPU 250/200 M Row 3 Rounds (1 round every 6 Min)
Wednesday: WOD: EMOM for 10 Min- 5 Unbroken Power Snatch rest 2 min then: 40/32 Calorie Row 200 Double Unders 40/32 Calorie Row for time
Thursday: WOD: Teams of 2 100 ft Single DB Lunge (same time) 50 Pull Ups (break up) 100 WB PP (20/14) (break up) 3R4T
Friday: WOD: 10 Min: 5 Sets of 3 Deadlifts (80%) rest 2 min then: 1-10 Double DB FS Bar Facing Burpees into 1 RM Clean (power or squat) 12 Min AMRAP-
Saturday: WOD: Teams of 2 3 Min AMRAP 500/400 M Ski Max Syncrhonized V-Ups rest 90 sec 3 Min AMRAP 1000/850 M Bike Max Sychronized Box Jump Overs rest 90 sec 3 Min AMRAP 500/400 Row Max Synchronized Alt. DB Hang C&J rest 90 sec 3R4T
