Monday: WOD: EMOM 3 min- 3 Reps Clean DL (90% of 1RM) rest 2 min 8 Min to find 3RM of Squat Clean- rest 2 min then: 21-15-9 Push Press; Pull Ups at min 10 then: 15-12-9 STOH; CTB Pull Ups
Tuesday: WOD: 10 Min to find 8 RM Back Squat- rest 2 min then: 20/16 Calorie Row; 300 M Run; 20/16 Calorie Row 3 Sets- 1 set every 6 min
Wednesday: WOD: Choose an option: 20 rounds of: 1 Devils Press; 2 DB Thrusters; 3 Burpee Box Jump Overs 10 Rounds of: 2 Devils Press; 4 DB Thrusters; 6 Burpee Box Jump Overs 5 Rounds of: 4 Devils Press; 8 DB Thrusters; 12 Burpee Box Jump Overs for time
Thursday: WOD: 10 Min to find 8 RM Shoulder Press- rest 2 min then: 3- sets of 3 min AMRAP- 60 Double Unders 20 Walls Balls then max DB Step Ups in remaining time rest 1 min between each of the 3 sets
Friday: WOD: Twin Towers 200 Singles; 4 power Cleans 100 Air Squats; 6 power Cleans 75 Situps; 8 Power Cleans 50 Push Ups; 10 Power Cleans 25 HSPU; 12 Power Cleans
Saturday: WOD: 5 Rounds of : 15/12 Calorie Row 3 Power Snatch 1:1 rest then:
5 Rounds of : 15/12 Calorie Row
3 Power Clean & Jerks
for time
