FRIDAY
“Everybody’s Working for the Weekend”

Strength
OHS 5 x 6 reps (building over each set)

WOD
15-12-9-12-15
DB Thrusters 35/25
KB SDHP 53/35 FB: Barbell 75/55
200m Run after each round

THURSDAY
“Bandwidth”

Skill
Handstand work (static holds, weight shifting, walking)

WOD
400m Run
10 DB Alternating Snatches 35/25 FB: Full Snatches
20 Box Jumps 24/20
30 Weighted Sit-ups (DB on chest) 35/25
40 OH DB Lunges (single arm)
50 KB Swings 53/35
40 OH DB Lunges
30 Wt’d Sit-ups
20 Box Jumps
10 DB Snatches
400m Run

WEDNESDAY
“DT Challenge”

WOD
2 Sets:
3 Min AMRAP
7 Pull-ups FB: 7 C2B
14 Air Squats FB: 10 Pistols
21 Double Unders
*2 Min Rest*

Strength
Take 20 Mins to find your heaviest load for 1 set of unbroken “DT”
DT: 12 DL + 9 HPC + 6 PJ

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