Monday : Strength: Front Squats 5 EMOM (10min)
then, WOD 12 min AMRAP
100m Run – 10 Burpees
200m Run – 10 Burpees
300m Run – 10 Burpees
400m Run – 10 Burpees

Tuesday: WOD: 10 DB Snatches
100m Run
1 Sled Push
6 TTB
8R4T

Wednesday: Strength : DEADLIFT 3 EMOM (8min)
WOD: ” Back yard blitze”
5 pullups on the top of every minute
work on rest of the minute for completion of 50 Thrusters and 50 Power Snatches

Thursday: Tabata 20:10 Double unders ; 8 cycles
WOD: 30-20-10 REPS OF
Hang Cleans & WallBalls

Friday: CF OPEN 17.1

Saturday: XLR8 RELAY
Deadlift
Burpees
DON’T MISS THIS ONE!!!