Mar 18 - 22

Monday

Clean 5 @ 75%, 3@85%, 1+@95% then 4 rds EOMOM: 3x PAUSING (3-5 sec) F. Squat @ 70-75%

WOD: 4 rounds, on the 5 min

3 thruster @135/95 6 P. Clean 9 Deadlift 12 over-bar burpee 15 cal

Tuesday

WOD: 'Whitten'

5 RFT

22 kettlebell swings, 2 pood 22 box jumps, 24 inch box Run 400 meters 22 burpees 22 wall ball shots, 20 pound ball

Wednesday

OH Squat3@ 70, 80, 90% then 5 rds EOMOM 2x P. Snatch 2x heaving snatch balance

WOD: 21-15-9

Deadlift @225 OHS@115 cal

Thursday

5 Rounds min 1: pullup negatives (or kipping progression) min 2: pistol progression min 3: HS/HSPU progression

WOD: Teams of 2:

200 DU 100 cal 80 pullup 60 Power Clean 95/65 40 Front Squat 20 Push Press 10 Synchro burpees $$$400m run

Friday

19.5