Thursday OLY 20th Friday 21st Saturday 22nd W.U W.U W.U Run 100m Run 100m Bench Day Baby l 10 Landing stance 15 KB S 10 Snatch Pull 3 Inch work Light Weight 5 Muscle Snatch 5 Kipping pull up 4 rounds 4 Rounds Strength Strength 5 Rounds 5 Rounds Power Snatch X 3 Deadlift X 3 @ 85% OH Squat X 2 Rest 30 Sec Snatch Bal X 1 HSPU X 3 Rest 2 Min Rest 2 Min WOD WOD WOD 5 Rounds 6 Rounds For Time Team WOD 8 Pull up Run 100m 5 Rounds 4 C&J 10 Burpees to bar 30 Wall Ball 4 Front Squat 30 KB Swing 30 Pushup Run 100 M Monday 24th Tuesday 25th Wednesday 26th W.U W.U W.U 6 Min AMRAP 4 Rounds 3 Rounds 30 Sec Skip 30 Sec HS Shoulder tap 10 Pike up 5 Kipping Pull up 10 Hollow Rock 4 Broadjumb 10 Skater Squat 10 Kipping swing 6 Burpee 5 Sumo Squat Strength Strength Gymnasty 5 Rounds 5 Rounds 15 Min Reverse KB Lunge X 20 Push Press X 5 @ 75-85% 5 Strict pull up to push away rest 30 Sec Rest 30 Sec Partner Head Stand 1 Min Wall Climb Hold X 60 Sec Bent over KB Row X 15 12 WTD Pistol WOD WOD WOD 10 Min AMRAP 21-15-9 Partner 15 Min Split as needed 10 Wall Ball Deadlift 80/50 20 KB Push Press 24/16 5 Burpee Air Squat 100 Med ball Run 15 Sit up T2B 10 Pull up
