Monday: WOD: 10 Min: 5×5 Back Squats (75% of heavy single) rest 2 min then: 21-15-9 Thrusters; TTB; Calorie Row for time
Tuesday: WOD: 10 Min: 5×5 Bench Press (75% of heavy single) rest min then: 1 Rope Climb; 4 Double DB Box Steps; 6 BBJO; 8 Double DB DL 2 Rope Climbs; 8 Double DB Box Steps; 12 BBJO; 16 Double DB DL 4 Rope Climbs; 16 Double DB Box Steps; 24 BBJO; 32 Double DB DL for Time
Wednesday: WOD: 10 Min: EMOM 5 Unbroken Power Cleans & Push Jerks rest 2 min then: 12/10 Calorie Ski 15 MB Situps 15 Pushups 18 MIN AMRAP
Thursday: WOD: 10 Rounds of 2 MIN: 40 Double Unders 3 Wall Walks then max Front Rack Double DB Carry score is distance
Friday: WOD: 10 Min: 5×5 DL (75%) rest 2 min then: MIN 0-3: 2 Rounds of 10 OHS; 10 CTB Min 3-6: 2 Rounds of 12 OHS; 12 CTB Min 6-9: 2 Rounds of 14 OHS; 14 CTB and so on until can’t complete in the 3 min
Saturday: WOD: 400 M Run: 35 MB Situps; 10 STOH 400 M Run: 28 Situps; 10 STOH 400 M Run; 21 Situps; 10 STOH 400 M Run; 14 Stiups; 10 STOH 400 M run; 7 Situps; 10 STOH for time
