MONDAY
“My Beautiful Nightmare”

Strength
Back Squats 3-2-2-1-1-1 (Start @ 85% and build to a heavy single or 1 RM)

WOD
9 DB Man-makers (Ren row + Squat Clean Thruster) 35/25
18 Pull-ups
27 DB Front Racked Lunges (same load)
7 DB Man-makers
14 Pull-ups
21 DB Lunges
5 Man-makers
10 Pull-ups
15 DB Lunges

FRIDAY
“Moar Ghosts N Stuff”

Strength
Strict Press 5 sets of 4 reps; starting at 60% and building

WOD
50 Wall Balls
50 Double Unders
40 Push-ups FB: 20 HSPU
40 Box Jumps 24/20
30 Hang Power Snatch 75/55
30 SDHP 75/55

THURSDAY
“T (spine) Mobile”

Technique
Hang Power Snatch (at knee) + OHS 15 mins to build in weight

WOD
15 Min AMRAP
12 Alternating DB Single Arm Snatch 35/25 FB: Single Arm Squat Snatch
12 DB Weighted Sit-ups
12 Toes-2-Bar
200m Run

WEDNESDAY
“Bite Sized”

Strength
9 Min EMOM: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk

WOD
6 Rounds:
9 Cals on a Machine
6 Burpee Box Jumps 24/20
3 Squat Cleans 115/75 FB: 135+/95+

TUESDAY
“Hair of the Dog”

Skill
Handstand/Headstand work 18 mins

WOD
15-12-9
Hang Power Cleans 95/65 FB: 115/75
Front Racked Barbell Lunge Steps (same load)
Thrusters (same load)

* (Every time the bar is set down except after a complete round, 6 burpee penalty)