Monday
W.U
4 Min EMOM
45 Sec Skip
10 Wall Squat
6 Min AMRAP
3 Hollow Wall walk
10 KB Squat
4 Lunging Lizard
Strength
Every2Min X 14Min
Back Squat 3 Reps @ 3.1.X.1
WOD
40 Wall Ball
400 M Run
40 Burpee
400 M Run
40 Wall Ball
Tuesday
W.U.
10 Min AMRAP
30 Sec Skip
10 KB Squat
10 KB Swing
10 Clean Pull From Pockets
Strength
Every2Min X 16Min
1 Clean Pull
1 Power Clean
1 Clean
WOD
EMOM X 21Min
Min 1 Snatch X 3
Min 2 OH Squat X 5
Min 3 T2B X 10
Wednesday
W.U.
10 Min AMRAP
30 Sec L Sit Hang
30 Sec Wall Climb shoulder taps
10 M.U. Transition
4 Rolls
Strength
EMOM X 10
5-8 Pull Ups
WOD
50 Deadlift
40 Lunge
30 Box overs
20 Thrusters
10 Burpee Wall Climbs
Thursday
W.U.
EMOM X 4
45 Sec Skip
45 Sec T Spine Stretch
6 Min AMRAP
OH Squat Hold + 5 Pass throughs
8 KB Press E/A
5 Tall Jerk
Strength
EMOM X 15
Front Squat + Jerk
WOD
5 Rounds
5 Hang Clean
5 Front Squat
5 STOH
5 Back Squat
Curb Run
Friday
W.U.
12 Min AMRAP
30 Sec Wall climb hold
10 RDL
4 Lunging Lizard
8 KB Bent over Row
Strength
5 Sets
Deadlift X 3
Rest 2 Min
WOD
For Max Reps
3Min DUs
3Min Pull Ups
2Min DUs
2Min Pull Ups
1Min DUs
1Min Pull Ups
Saturday
FUN W.U 🙂
Strength
Every 2 Min X 12
1 Strict Press
2 Push press
3 Split Jerk
WOD
Partner workout, Alternate Rounds
10 Min AMRAP
10 Push press
5 Burpee Over Bar
5 Min Rest
10 Min AMRAP
Curb Run
15 KB Swing
