Monday 08
EMOM12
8 alt KB Snatches 24/16kg
5rds of:
400m run
20 alt KB snatches 24/16kg
Tuesday 09
Thrusters
3-5-7-9-11
Tabata32
Thrusters 20/15kg
Pull ups
Thrusters 20/15kg
Push ups
Wednesday 10
5rds of FGB
Row
Squats
Bike
DU
Ski
5min work/1min rest after each round
Mobility WOD
Thursday 11
Front rack lunges
10-10-10
AMRAP20:
10 front rack lunges 50/35kg
5 shoulder-to-overhead 50/35kg
100m pinch grip 15/10kg
Friday 12
Deadlift
5-5-5-5-5
AMRAP12
20 single leg max height plate hops
20 DB Clean 15/10kg each hand
20 med ball dead bugs 7/5kg
Saturday 13
Coaches WOD
Sunday 14
REST DAY