MONDAY
“Down Payment”

Strength
Back Squat 3 sets: 6 reps @ 65%; 3 reps @ 75%

WOD
14 Min AMRAP
800m Run
50 Alternating DB Snatches 35/25 FB: 45/35
100 Double Unders
50 Weighted Sit-ups (same DB as Snatches)
100 Double Unders
Max Wall Balls in remaining time 20/14

FRIDAY
“At Week’s End”

Strength
Snatch Balance 12 Mins to build to a heavy single from rack

WOD
4 TGU (2/side) 35/25 FB: 53/35 KB
8 Clean & Jerks 115/75 FB: heavier
16 Toes-2-Bar
32 KB SDHP 53/35
64 Lunges (bodyweight)
32 KB SDHP
16 Toes-2-Bar
8 Clean & Jerks
4 TGU

THURSDAY
“Choose Your Own Adventure”

Skill
Double Unders 10 Mins of Practice, then 2 Min AMR

WOD
18 Min AMRAP
(Athlete can break up reps and movements into any rep scheme/order they want)
1 Mile Run
100 Wall Balls 20/14
100 Push-ups FB: 100 HSPU
100 KB Swings 53/35 FB: 70/53

Ex: 1. Rounds of 200m Run / 5 HSPU / 10 Wall Balls / 15 KBS
2. 800m Run Buy in, then 5 Rounds of 20 push-ups / 20 Wall Balls / 20 KBS, if time, finish with 800m Run

WEDNESDAY
“Floor To Ceiling”

Strength
Deadlifts 5 x 5 @ Starting @ 65% and building up to 80%

WOD
5 Rope Climbs FB: Legless (Scale to 12 Chin-ups)
21 Deadlifts 185/135 FB: 225/155
400m Run
3 Rope Climbs FB: Legless (Scale to 8 Chin-ups)
15 Deadlifts
400m Run
1 Rope Climb FB: Legless (Scale to 4 Chin-ups)
9 Deadlifts
400m Run

TUESDAY
“Elizabeth”

Skill
Handstand Work
Hold against wall or free-standing
Weight Shifting or Shoulder Taps
HS Walking

WOD
21-15-9
Squat Cleans 115/75 FB: 135/95 (Benchmark Rx)
Ring Dips