WEDNESDAY
“Breath of Fresh Air”

Strength
Deadlift 6 x 3 Tempo 1131 (1 sec to pull, 1 sec pause @ top, 3 sec descent, 1 sec on floor) Play with weights, start at 40% and build each set.

WOD
4 Rounds
15 Front Squats 115/75 FB: 135/95
12 Burpees over the Bar
9 Strict Chin-ups FB: 3 Muscle ups
400m Run

TUESDAY
“Itemized List”

Skill: Muscle Ups
If you are working towards MUs…

2 Min Static Holds Top of Ring Dip (try to turn thumbs out-externally rotated)
2 Min Static Hold Bottom of Ring Dip
10 Transition Drills (either on banded low rings or from lying on floor holding low rings)
10 Strict Ring Rows

Ii. If you have MUs…
8 Min EMOM: 1-2 Ring MU into 4/2 Dips

WOD
30 KB Swings 53/35
20 Power Cleans 95/65 FB: 115/85
10 Burpee Box Jumps 24/20
30 KB Snatch 15/15
20 Push Press
10 Burpee Box Jumps
30 KB SDHP
20 Hang Power Snatch
10 Burpee Box Jumps

MONDAY
“Taxing the System”

Strength
Back Squat 5 x 4 Starting at 75-78% and building over the sets to 85-88% of 1 RM

WOD
100 Wall Balls 20/14
80 Double Unders
60 Blank Bar OHS
40 Ring Dips
60 Blank Bar Thrusters
80 Double Unders
100 Med Ball Situps

FRIDAY
“Ode to Mayhem”

A.
E2MOM: 14 Mins
5 Power Snatch
10 Burpees

B.
“Mainsite WOD 3/28”
50 Med Ball Cleans 20/14
25 Push Jerks 155/105
50 Med Ball Cleans

THURSDAY
“Healthy Relationship”

Handstand Work
2 attempts max hold against wall or freestanding
2 attempts max shoulder taps (against wall or freestanding)
2 attempts max distance HS walk

Partner WOD
“I go, You go” style:

70 Hang Power Cleans 95/65 FB: 135/95
200m Run each (alternating)
80 Push-ups
200m Run each (alternating)
90 Burpees over your partner
200m Run each (alternating)