Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 21-15-9 Thrusters Burpee Over the Bar CTB Pull Ups for time
Tuesday: WOD: 10 Min to Find Heavy Single Bench Press rest 2 min then: 10 Single Arm Dumbbell Push Press Rt Arm; 25′ OH Walking Lunge RT Arm 10 Single Arm Dumbbell Push Press LT Arm; 25′ OH Walking Lunge LT. Arm 12 Min AMRAP
Wednesday: WOD: Teams of 2 4- 3 Min AMRAPS of: 500/425 M Row (both row at the same time) then max snatches in remainder of time (rest 1 min between sets) share the reps on the snatches set 1: (75/55) set 2: (95/65) set 3: (115/75) set 4: (135/95) score is total reps each set
Thursday: WOD: 10 Min to find Heavy Single Deadlift rest 2 min then: 20/15 Calorie Ski 20 MB Situps 100′ Farmer’s Carry 5 sets each for time- rest 1:1 between
Friday: WOD: 2 Rope Climbs or 8 Burpee Pull Ups 4 Wall Walks then max push ups in the remaining time 5 Sets of 2 min AMRAP- rest 1 min between sets
