August 12 - 17

Monday

Front Squat 4x6

then

3 x 3

WOD: 5RFT

15/12 cal row 15x Front Squat @ 135 15/12 cal AB 15x KB Swing @ 50/35

Tuesday

WOD: 3 RFT

15x G2OH @ 135/95 25x BJ @ 30/24 15x HSPU 25x wallball 5 min rest 3 RFT 30x Alt DB Snatch @50/35 25x T2B 15x DB Squat Clean 100 DU

Wednesday

deadlift 7x3

WOD: For time

20 Cal row

30x power clean 400m run 40x T2B 400m run 40x Pullups 400m run 30x power clean 20 Cal Row

Thursday

EMOM (14 min) odd: 20 sec pullups + 20 sec lateral jumps even: 20 sec Ring dips + 20 sec Plyo-Lunge *focus on quick transitions into the next movement

WOD: Partner 6-12-18-24

A: SNatch @ 75/55 B: AB Cal then 24-18-12-6 A: AB Cal B: Snatch

Friday

Push Press 5x5

WOD: OH Walking plate lunge (45/35)

200m 5x burpee penalty every time weight touches ground