TUESDAY
“Mental Fortitude”

Cleans: EMOM 9 Mins: 1 Power Clean + 1 Hang Squat Clean

WOD
30 Burpees
20 Toes-2-Bar FB: GHD Sit-ups
10 Hang Power Snatch 95/65 FB: 115+/75+
20 Burpees
20 Toes-2-Bar FB: GHD Sit-ups
10 Hang Power Snatch
10 Burpees
20 Toes-2-Bar FB: GHD Sit-ups
10 Hang Power Snatch

MONDAY
“Monday Mashup”

Cleans
1 Squat Clean + 2 Front Squats:Build over 16 mins

WOD
400m Run
21 Ring Rows FB: 7 Muscle-ups
15 DB Manmakers (Pushup on DBs + G2OH) 35/25
9 Pull-ups FB: 3 BMU
400m Run
21 DB Manmakers
15 Pull-ups FB: 5 BMU
9 Ring Rows FB: 3 Muscle-ups
400m Run
21 Pull-ups FB: 7 BMU
15 Ring Rows FB: 5 MU
9 DB Manmakers

FRIDAY
“Grin and Bear It”

Strength
Warm up weight for Bear Complex (Power Clean-Front Squat-Push Press to Back-Back Squat-Rack Press)

WOD
6-5-4-3-2-1
Bear Complexes 95/65 FB: 135/95
12-10-8-6-4-2
Toes-2-Bar
18-15-12-9-6-3
Cals on Rower or ABike

THURSDAY
“Stranger Things”

Stability Drills Part II
200m 2-Handed Farmer’s Carry (AHAP)
Double KB/DB OH Waiter’s Walk (Gym Length & Back x 2)
Dead Hang from Pull-up Bar 1:30 x 2

WOD
4 Rounds:
200m Run
15/10 DB Pushups FB: Clapping Pushups
20 Single Arm DB Push Jerks
15 DB Thrusters
20 Double Unders

WEDNESDAY
"Over and Over Again"

Strength
OHS 5-5-3-3-3-3 (Build over the course of 6 sets)

WOD
12 Min AMRAP
4 Overhead Squats 95/65 FB: 120/85
4 Over the Box Jumps 24/20”
4 Strict Pull-ups
8 OHS
8 OBJ
8 Strict Pull-ups
12 OHS
12 OBJ
12 Strict Pull-ups...
Continue adding 4 reps until time expires