Tuesday

BUY IN

Front Squat
Every 2 min x 5 rounds
3 reps @ 85% 1RM

WOD

AMRAP 15:
15 Toes to Bar
12 DB/KB Reverse Lunges (50/35)
9 DB/KB Clean and Jerks (50/35)

CASH OUT

DB/ KB Windmills x 5 reps each side

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Snatch Pull + 2 Power Snatch
70 x 2 / 75 x 2 / 80 x 2 / 85 x 1

WOD

10 - 1
Deadlift 225/155

*after every round of DL: 1 rd Cindy*

CASH OUT

Snatch Balance 3 x 1 rep

Friday

BUY IN

Bottoms Up Front Squats 4 x 5 reps @60%

WOD

For time:
120 Double-Unders
30 Hang Squat Cleans (135/95 lbs)
20 Bar Muscle-Ups
1-Mile Run

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds

1 Power Clean + 1 Hang Power Clean + 2 Split Jerks
start @ 65% - ascending

WOD

Five sets for max calories/reps of:
60 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
30 seconds of Rest

Wednesday

WOD

For Time:
800 Meter Run
then-
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
then-
800 Meter Run

CASH OUT

Tempo Ring Dips x 6 reps @ 33x1

Tuesday

BUY IN

Back Squat
Every 2 min x 5 rounds
3 reps @ 85% 1RM

WOD

10 min AMRAP
10 Burpee Box Jump-Overs (24″/20″)
15 Toes-to-Bar
20 Wall Balls

rest 3 min

then 5 min to find:
2RM Thruster from the floor

CASH OUT

Weighted Plank on Rings & Box 3 x 30sec

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds

1 Halting Snatch DL + 1 High Hang Power Snatch  + 1 Hang Power Snatch

65 x 2 / 70 x 2 / 75 x 2 / 80 x2

WOD

4 rounds for time:
50m DB Waiters Carry (L)
50m DB Waiters Carry (R)
8 DB Renegade Rows each side
9 DB Hang Cleans
10 1-arm DB S2OH each side

*choose DB or KB to use for the whole WOD*

CASH OUT