January 6 - 10

Monday

E3MOM (5 rounds)

5 Back Squat

then 

E3MOM (4 rounds) 

5 RDL

then 

E3MOM (3 rounds)

5 Bulgarian split squat (each leg)

WOD: 12 min AMRAP

30 wallballs

20 OH plate rear lunge 45/35

10 cal row

Tuesday

alternating Gymnastics push/pull strict Pullups: 10-9-8-7-6-5-4-3-2-1 ring dips: 1-2-3-4-5-6-7-8-9-10

WOD: 5 RFT

15 box jumps @ 30/24" 

10 strict HSPU

50 double under

10 pullup

Wednesday

E2MOM (5 rounds)

2 power snatch + 3 OH squat

then

E3MOM (5 rounds)

3 pos pause (3 sec at catch) snatch [squat to bottom for each rep, after pause]

then

10 - 15 min working up to heavy single

WOD: 'Isabel' For Time
30 snatch @ 135/95

Thursday

E3MOM (6 rounds)

3 strict press + 3 push press

WOD: 15 min 'AMThAP' As Many Thrusters As Possible* @ 115/85

*EMOM 5 burpee

Friday

E3MOM (5 rounds)

2 hang power clean + 2 hang squat clean

then 

E2MOM (5 rounds)

4 clean pull

then 

10-15 min working up to heavy clean

WOD: 3 RFT
10 clean @ 155/105
15 T2B
20 cal bike