Monday 18
WOD
In Pairs For Time
50 Box Jumps 24/20″
50 Walking Lunges
50 KB Swings 24/16kg
50 Cal Row
50 Push Press 20/15kg
50 DU
50 Hollow Rocks
50 Burpees
50 K2C
50 Wall Balls 9/7kg
*20min Time cap
*One person works the other rests
Tuesday 19
WOD 1
Back Squats
Build to 1rm
WOD 2
5 Rounds For Time
20 Air Squats
12 Cal Row/Ski/Bike
*8min Time Cap
Wednesday 20
WOD 1
EMOM 10
Min 1: 5 Muscle Ups or strict pull ups
Min 2: 20s Ring Hold
WOD 2
5 Rounds For Time
5 HSPU
10 Hang Power Cleans 50/35kg
20 Sit Ups
*10 min Time Cap
Thursday 21
WOD 1
Snatch
3 – 3 – 3 – 3 – 3 – 3
WOD 2
AMRAP 7
5 OHS 50/35kg
5 Box Jumps 24/20″
Friday 22
WOD
21 – 15 – 9
Deadlift 60/42.5kg
Pull Ups
Clean + Jerk 60/42.5kg
T2B
*Work for 2 mins then 1 min rest, start the next 2 mins from where you finished from
**20min Time Cap
Saturday 23
WOD 1
Push Press
10 – 8 – 5 – 3 – 2
WOD 2
EMOM 10
5 Thrusters 42.5/30kg
Max Burpees in remaining time
*Score = total burpees completed
Sunday 24
REST DAY