Mar 25 - 29

Monday

Push Jerk 5 @65, 75, 85% then 10 rds, on the 30 sec 3 strict press 50-60% working weight

WOD: 6 RFT

10 DB Push Press @40/25 10 DB Front rack lunge steps 10 KBS @50/35 100m run

Tuesday

Skill: 5 Rounds, 40 sec work/20 sec rest min 1: HSPU min 2: T2B min 3: Ring Dips min 4: Pullups

WOD: 3 x 4min AMRAPs

AMRAP 4 min

5x pullups 5x HRPU 2min rest then AMRAP 4 min 10x abmat situps 10x air squats

2min rest then

AMRAP 4 min 5 jumping lunges (each leg) 5 burpee

Wednesday

Deadlift 5@65, 75, 85% then EMOM (5 Rds): A: 6-8 Hang P. Clean B: 5-6 each side Pistol

WOD: alt EMOM, 5 rds

min 1: 6 DL @225/155 min 2: 50 DU min 3: 15/12 cal min 4: 12 box jumps @ 24/20

Thursday

WOD: 'Lumberjack 20'

20 Deadlifts @ 275/185

Run 400m 20 KB swings @70/53 Run 400m 20 Overhead Squats @115/85 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps @24/20 Run 400m 20 DB Squat Cleans @45/30 Run 400m

Friday

Front Squat 3@70, 80, 90% then find your heaviest(ish) 'bear complex'

WOD: For Time:

250 wallballs *every time you break, 15/12 cal