Monday:
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EMOM: 8 MIN 3-BS
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400 Meter Run/ 30 Deadlifts
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300 Meter Run/ 20 Power Cleans
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200 M Run/ 10 Snatches
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Tuesday:
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WOD:
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30 Cal Row
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20 Situps
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10 Burpees
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4R4T
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Wednesday:
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4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest
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3 Min to complete 3- 10 m lunges/ max effort HSPU/ 1 min rest
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2 min to complete 2-10 m lunges/ max effort double unders
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Thursday:
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WOD: 10 min AMRAP
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15 Squats; 10 Burpees; 5 Strict Pullups
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Then strength: 8 MIN 4-OHS or 2 thrusters
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Friday:
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WOD: 4 rounds for max double unders
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4 min to complete 400 m run and max rope climbs
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rest 2 min
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4 min to complete 400 m run and max push ups
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rest 2 min
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2 rounds for reps
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Saturday:
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WOD:
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200 m Farmers Carry
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30 BJ/30 PU/ 30 Situps
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200 m Farmers Carry
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30 HSPU/30 DB Snatch/30 Situps
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200 m Farmers Carry
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30 WB/ 30 KBS/ 30 Sitpus
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