Monday 18
Strict Pull Ups
3-3-3-3-3-3-3
AMRAP20 – in pairs
20 push press 20/15kg
20 burpee pull ups
20 med ball cleans 9/7kg
Tuesday 19
Sumo Deadlift
10-7-5-3-5-7-AMAP
For Time:
22-18-16-12-8-4
DB alt snatch 20/15kg
Cal row
Wednesday 20
For Time:
50 thrusters 40/30kg
40 pull ups
30 KB swing 32/20kg
20 toes to bar
10 handstand push ups
Thursday 21
Ring Dips
3-3-3-3-3-3-3
AMRAP10
1 Clean 60/40kg
1 ring dip
Add 1 rep each round
Friday 22
OH Squat
10-10-10-10
EMOM15
Min 1 – Box Jumps 24″/20″
Min 2 – Wall balls 9/7kg
Min 3 – Single arm DB overhead lunge 15/10kg
*score = total reps
Saturday 23
Coaches WOD
Sunday 24
REST DAY