MONDAY
“Rounding Third”

Strength
Back Squat 3 sets:  6 reps @ 68%, rest, then 3 reps at 78%

WOD
3 Rounds:
27 Wall Balls 20/14
24 DB Front Racked Lunges 35/25
21 Toes-2-Bar FB: 7 Bar MU

FRIDAY
“Team Series Event 2”

Strength
7 Min EMOM
2 Hang Power Snatches; building throughout the sets

WOD In Teams of 2...
Each athlete performs 120 double unders (relay style)
Then, alternating every 15 reps (for a total of 60 reps/athlete):
120 Chest-2-Bar Pull-ups (scale to appropriate pullups)
Then, alternating every 15 reps (for a total of 60 reps/athlete):
120 hang power Snatches 95/65
Then, each athlete performs 120 double unders (relay style)
15:00 Cap

Individual Option
15 Min AMRAP
10 Pull-ups
15 Hang Power Snatch 75/55
20 Double Unders

THURSDAY
“Deadly Duos”

Stability Strength
2 sets, any order, rest as needed
200m Farmer Carry AHAP (only once)
1 Min Plank with Plate on Upper Back
Dead Hang Hold on Pull-up Bar 1:30 cumulative

WOD
Partner Up! (I go, you go style except for the running)

35 Bear Complexes 95/65 FB: 115+/75+
400m Run Together
55 KB SDHP 53/35 FB: 70/53
400m Run Together
75 Over the Box Jumps 24/20
400m Run Together

WEDNESDAY
“Triple Doubles”

Skill
8 Min EMOM: 5 Pushups + 20 Double Unders FB: 5 HSPU + 20 Double Unders

WOD
12-9-6
Push Press 95/65 FB: 115/75
Burpees over the Bar
Then,

12-9-6
Hang Power Clean (same load)
Burpees over the Bar
Then,

12-9-6
Front Squat (same load)
Burpees over the Bar

TUESDAY
“Thirty is the New Twenty”

Technique
Snatch Balance + OHS; build over 15 mins

WOD
30 Box Jumps 24/20
30 Pullups
30 Overhead Squats 95/65
30 Toes-2-Bar
30 Cals ABike