Monday 22
WOD
5 Rounds For Time
600m Row/Ski or 1200m Bike
15 Burpee Over Box 24″/20″
10 OH Squats 30/20kg
*30 min Time Cap
Tuesday 23
WOD 1
EMOM 10
Min 1: 10 Hollow Bar Pulls
Min 2: Max Frog Holds
WOD 2
AMRAP 12
50 DU
25 Sit Ups
12 Deadlifts 80/55kg
Wednesday 24
WOD 1
Split Jerks
15 mins to build to heavy 3 reps
WOD 2
3 Rounds
AMRAP 4
10 DB C+J 22.5/15kg
6 Box Jumps 30″/24″
3 min Rest
Thursday 25
WOD
3 Rounds
Max Strict Pull Ups
60s Rest
Max Strict Gymnastic Crunch
60s Rest
Max Strict Ring Dips
60s Rest
Max Horizontal Rows
Max Strict TTB
2 min Rest
Friday 26
Pairs WOD
100 ROUNDS
1 Strict HSPU
2 Squat Clean 50/35kg
3 Burpees
You go I go Rounds
Get as Far as you can
40 min Time Cap
Saturday 27
Coaches WOD
Sunday 28
Rest Day