WEDNESDAY
“Let’s Be Upfront About It”

Strength
Strict Press 5 sets of 5 strict press + 4 push press + 3 jerk
Build over the course of 5 sets

WOD
15-12-9-12-15
Pull-ups FB: C2B
Front Squats 115/75 FB: 135/95
Front Racked Barbell Lunges (2 lunges = 1 rep)

TUESDAY
“Rigor Mortis”

Skill Work
9 Min EMOM:
1st Min: 15-50 Double Unders
2nd Min: 3-7 Strict HSPU (Scale to 10 Seated DB Press)
3rd Min: 8 Single Arm KB Clean & Jerk or Heavy Single Arm DB C & J

WOD
21 - 15 - 9
400m Run
Deadlifts 185/135 FB: 225/155 FB+: 275/185
Burpees over the Bar

MONDAY
“Master’s 2017 Qualifier Event 1”

Strength
Back Squat 5 x 2 @ 95%-98% (either stay at the lower percentage, or if feeling good, add on so that last set is just below 1 RM)

WOD
Master’s 2017 Qualifier Event 1
100 Alternating DB Snatches 50/35
80 Cal Row
60 Burpees (option to do burpees over barbell)
40 Muscle-Ups (Scale to 40 Pullups)
*20 Min Time Cap*

FRIDAY
“Blend of Capacities”

Strength
Deadlift 5 x 5 @ 75%

Time Trial: 800m Run

WOD
12 Min AMRAP
8 Pull-ups FB: 4 Bar MUs
16 KB Swings 53/35 FB: 70/53
24 Wall Balls 20/14 FB: 30/20
32 Double Unders

THURSDAY
“Intervals”

Skill Work
3 Rounds 1 Min Static Hold at each station (if not straight through, accumulate 1 min)
30 sec transition b/t stations
Dead Hang from Pullup Bar
Plank on Hands FB: Chinese Plank (with plate on back, maintaining hollow position)
OHS with PVC

WOD 
Every 4 mins for 4 sets:.
400m Run
12 Burpees
6 Power Snatch 115/75 FB: 135/95
(rest remaining time...)