WEDNESDAY
“Chip Off the Old Block”

Every 2 mins for 6 sets:
8 Burpees, then 1 Power Clean + 1 Hang Squat Clean (build over the 6 sets)

WOD
10 Squat Cleans 115/85 FB: 155/105
20 Alternating DB Snatch 35/25 FB: 50+/35+
30 Cals ABike/Row
40 Single Arm OH DB Lunges (20 per arm)
50 Double Unders
60 Push Jerks 115/85
50 Double Unders
40 Single Arm OH DB Lunges
30 Cal ABike/Row
20 Alternating DB Snatch
10 Squat Cleans

TUESDAY
“Gymnasty”

12 Min EMOM:
Even: 3-6 strict pull-ups
Odd: 3-7 strict ring dips FB: 1-3 strict ring MUs

WOD
3 Rounds
24 Box Jumps 24/20”
21 OHS 95/65 FB: 120/80
18 Pull-ups FB: C2B

After the WOD complete:
1K Row for Time

MONDAY
“Strength Before Beauty”

Strength
25 mins to find 1 RM Back Squat

WOD
12 Min AMRAP:
20 Burpees
25 Wall Balls 20/14
30 KB Swings 53/35 FB: 70/53

FRIDAY
“!Fiesta! !Fiesta!”

Strength
8 Min EMOM: 2 Hang Power/Full Snatch (build over the 8 sets)

WOD
3 Rounds:
24 KB Swings 53/35 FB: 70/53
12 Power Cleans 115/75 FB: 135/95

1 min rest...

2 Rounds:
30 Wall Balls 20/14 FB: 30/20
15 Renegade Rows 35/25 FB: 40/30

1 min rest...

Finish with 800m Run

THURSDAY
“Ultimate Fighter”

3 sets (NFT) not for time
10 Ring Rows FB: Strict L Pull-ups
30” L Sit Hold FB: 45-60”
2 Rope Climbs (Scale to 6 Chin-ups) FB: Legless

WOD
3 Rounds; 1 Min @ Each Station (FGB Style)
Toes-2-Bar
Box Jumps 24/20
Double Unders
DB Front Squats 35/25
Cals on Rower / ABike
1 min rest...