Monday
AMRAP 15 min
12 KBS @ 70/53
6 strict pullup
6 Strict HSPU
5 min rest
4RFT
400m run
12 pullups
12 DB push press @ 55/35
Tuesday
20 min to find 3RM tempo front squat [42X1]
WOD: For Time
1000m row
50 thrusters @ 95/65
Wednesday
every 90 sec for 15 min
1 x slow pull snatch
WOD: 10 min AMRAP
10 DU + 1 power snatch @ 115/75
20 DU + 2 power snatch
30 DU + 3 power snatch
....
Thursday
DB bench press every 3 min for 15 min
2 [21X1] + 4-6 [10X1]
WOD: 3RFT
20/15 cal AB
10 Deadlift @ 315/225
20 C2B
20/15 cal AB
Friday
E2MOM deadlift
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 85%
WOD: For Time, Teams of 2
$$$ 800m run (together)
10 Rounds
10 DB hang cluster
10 burpee
10 pullups
$$$ 800m run
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