January 13 - 17

Monday

E3MOM (6 rounds) 5 Deadlift ~80% 1RM 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift (increasing) 10 goblet squats (increasing)

WOD: For Time

27,21,15,9,6,3 Wall Ball 20/14 Deadlifts 135/95

Tuesday

HS Skill: 4 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 7 RFT

50 DU 9 HSPU 50 DU 11 pullups

Wednesday

E2MOM (4 rounds) 3 snatch grip Push Press 2 OH Squat then E2MOM (4 rounds) 3 snatch grip push jerk 2 OH squat then 10 - 15 min working on snatch pulls

WOD: 4 RFT

250m row 24 KBS @ 50/35 250m row 12 DB Squat Snatch @ 70/50

Thursday

6 rounds (with full recovery) 6 Tempo DB Bench [31X1] 6 bent over barbell row

WOD: 15 min Death By:

burpee pullup thruster @ 95/65

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WOD: 10 RFT

10 cal bike 4 G2OH @ 135/95 8 T2B