Monday 23
WOD
For Time
50 – 40 – 30 – 20 – 10
Wall balls 9/7kg
Cal Row
Ab mat sit ups
*30min TC
Tuesday 24
WOD 1
Squat Cleans
3 – 3 – 3 – 3 – 3
WOD 2
EMOM10
5 Power Cleans @ 50/35kg
Max burpees remaining time
* Score = total burpees completed
Wednesday 25
WOD 1
EMOM10
2 Rope Climbs
WOD 2
AMRAP12
6 CTB
10 DB Snatch @ 22.5/15kg
12 Cal Row
Thursday 25
WOD 1
Front Squat
10 – 10 – 10 – 10 – 10
WOD 2
AMRAP7
10 Thrusters @ 42.5/30kg
10 Box Jumps
Friday 26
WOD 1
5 Rounds
400m Run
30 KB swings
Saturday 27
WOD 1
Snatch
5 – 5 – 5 – 5 – 5
WOD 2
For 10mins
Rope Climbs 1
DU 10
*Add 1 rope climb and 10 DU after each round
Sunday 29
REST DAY