February 3 - 7

Monday

E3MOM (5-6 rounds) 5 Back Squat (last 3 rounds should be 85-90% 1RM) then 4x8 RDL @ 50-60% working weight

WOD: 30-20-10

single DB box step over @ 50/35 24/20 wallball pullup

Tuesday

Pre-WOD WOD 'Karen'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: C2B pullup min 2: handstand weight shift/shoulder taps min 3: bar dip min 4: wall-facing handstand hold/handstand walk attempt

then 

8-10 min muscle-up transitions / attempts 

WOD: E4MOM (4 rounds)

15/12 cal bike 15 HSPU or 25' HS walk 15 T2B

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between)

2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

E3MOM (6 rounds) 3 strict press + 3 push press last 2-3 rounds ~ 90% 1RM strict

WOD: 3 RFT

10 DB thruster @ 45/35 20 DB Lunge 30 Abmat situp 40 double under

Friday

E2MOM (5 rounds) 2 hang power clean + 2 hang squat clean then E2MOM (4 rounds) 2 power clean + 2 squat clean

WOD: for time

400m row 25 S2OH @ 115/75 400m row 25 front squats 400m row 25 power clean