Monday: WOD: 5 Sets of: 1 in the hole Front Squat + 1 Front Squat (75%) Rest 2 min then: 2:30 AMRAP- 12 TTB; 12/10 Calorie Row then complete as many Power Snatches until 50 are complete rest 2 min after each 2:30 amrap (max of 5 sets to complete all 50 reps)
Tuesday: WOD: 10 Min- Built to 85% of heavy bench (10-8-5-3-1-reps- last rep should = 85%) rest 2 min then: 20 Line Facing Burpees 3/2 Rope Climbs or 15/12 Strict Pull Ups 4 sets each for time rest 1:1 between (no more than 3 min rest)
Wednesday: WOD: 20/16 Calorie Row 20 Med Ball Situps 10-20-30-40-50 – Wall Balls for time
Thursday: WOD: 10 Min to build to 85% of heavy DL (10-8-5-3-1-reps- last rep=to 85%) rest 2 min then: 200 M Run 10 Box Jump Overs 4 Power Cleans 16 Min AMRAP
Friday: WOD: Teams of 2 1000/850 M Row (split) 100 DU (same time) 50 Synchronized DB FS 100 DU (same time) 1000/850 M Row (split) for time
Saturday: WOD: 21-15-9 Handstand Push Ups 50 ft sled push between each round 3 Sets each for time rest 1:1 between sets