January 27 - 31

Monday

E3MOM (5-6 rounds) 3 deadlift (last 3 rounds should be @ 85-90%) then goblet squat accumulate 75 total @ 50/35

WOD: For Time

$$$ 400m run 3 rounds 10 squat clean @ 135/95 15 KBS @ 70/50 20 jumping lunges

Tuesday

for skill, not time 10-8-6-4-2 strict HSPU strict T2B plyo pushup onto plates strict pullup / false grip / ring pullup

WOD: For Time

25 wallball 50 double under 50 wallball 100 double under 25 wallball 50 double under

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: 6 RFT

12 box jump @ 30/24" 12 g2OH @ 95/65 12 bar facing burpee

Thursday

6 rounds (with full recovery) 4 Tempo DB Bench [31X1] 8 bent over DB row 1 min jump rope active recovery between sets

WOD: 'J.T.'

21-15-9 Handstand Push-Ups Ring Dips Push-Ups

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: For Time

partner A: 21-15-9 partner B: 9-15-21 Assault bike thruster @ 115/85 T2B