FRIDAY
“Lightweight Contender”

Skill
GOAT Work

WOD
15 Min AMRAP
6 Alternating TGU 35/25 FB: 53/35 KB
10 Ring Rows FB: 5 Muscle-ups
20 Push-ups
30 KB Swings 53/35 FB: 70/53
40 Squats FB: 20 Alternating Pistols

THURSDAY
“Body Repair Shop”

Strict Strength
12 Min EMOM
Even: 2-6 Strict Pull-ups FB: strict C2B
Odd: 2-6 Strict Ring Dips FB: 1-3 Strict Ring MU

WOD
12-9-6
Hang Squat Clean Thrusters 95/65 FB: 115/75
Toes-2-Bar

Then,
12-9-6
Back Racked Lunges 95/65 FB: 115/75
Burpees over the Bar

WEDNESDAY
“Fight Gone Bad”

Stability Strength
2 Sets
I. 30-60” Chin over Bar Hold
Ii. 60” Double DB or KB Overhead Hold
Iii. L-hang or L-sit Hold 30-45”

WOD
3 Rounds with 1 Min @ Each Station
Wall Balls 20/14
SDHP 75/55
Box Jumps 20” (all)
Push Press 75/55
Row for Cals
*1 Min rest*

TUESDAY
“Metal-lica”

Strength
Push Jerks 5 sets x 3 reps (starting at 60% and building each set)

WOD
2 Rounds:
40 Deadlifts 95/65 FB: 115/75
30 DB Front Squats 35/25
20 Shoulder-2-OH 96/65 FB: 115/75
10 Renegade Rows 35/25

MONDAY
“Time and Time Again”

Strength
Front Squats 6 x 4 with 2 sec pause in the bottom; start at 40% and build each set

WOD

Part 1
7 Min AMR
2 Pull-ups
15 KB Swings 53/35
200m Run
4 Pull-ups
15 KBS
200m Run
6 Pull-ups
15 KBS
200m Run
8 Pull-ups...

Then, 3 Min Rest...

Part 2
Your Reps for Time (starting at 2 pull-ups)