Monday: WOD:
30-20-10 reps for time of :
Wall Balls/SDLP (75/55)
Box Jumps/Push Press (75/55)

Tuesday: WOD: “Marco”
3R4T:
21 Pullups
15 HSPU
9 Thrusters (135/95)

Wednesday: Strength: Push Press/EMOM (10MIN)
WOD:
Complete AMRAP in 12 minutes of:
10 DB Squat Snatches
50 Double Unders

Thursday: WOD: “PK”
5R4T
10 Back Squats (225/150)
10 Deadlifts (275/185)
400m Sprint
Rest 2 minutes

Friday: WOD:
21 one legged squats with DB (65/45);
15 Clean and Jerks (185/125)
9 Muscle ups
Rest 10 minutes
21 Parallette HSPU
15 Snatches (165/105)
9 Muscle ups

Saturday: WOD:
80 Squats; 70 Pushups: 60 Pistols: 50 Cal Row;
40 OHS (75/55); 30 HSPU; 20 Thrusters(75/55)
10 Muscle ups