Friday

WOD

For Time:
Daniel
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run

50 Pull-Ups

Thursday

BUY IN

Front Squat
Every 90 seconds x 6 rounds
1 rep @ 85-90% 1RM

WOD

10 rft:
3 Power Snatch 155/105
5 Ring Dips

7 Box Jumps 30/24"

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
3 C&J @ 70-75%

WOD

"Optimus Prime"
7 min AMRAP
Wallballs 20/14
EOTM: 5 Deadlifts 225/155

rest 3 min then:

2 min AMRAP

Toes to Bar

Tuesday

WOD

For Time:
15 OHS, 135/95
15 C2B
15 HSPU
15 Squat Snatches, 135/95
15 C2B
15 HSPU
15 Front Squats, 135/95
15 C2B
15 HSPU
15 Squat Cleans, 135/95
15 C2B

15 HSPU

CASH OUT

3 rounds:
1 min Plank on Rings

10 DB Step Ups

Monday

BUY IN

Snatch
mid thigh + below knee
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 7 rounds
2 reps @ 85% 1RM

WOD

For Time:
800m run
100 DU
25 Burpees to plate

Friday

WOD

Every 6 min for 30 minutes
400m run
15 Box Jump Overs 24/20
10 HR push ups
5 Clean and Jerks 135/95
3 MU

Thursday

BUY IN

Front Squat
Every 2 min x 8 rounds
2 reps @ 80-85% 1RM

WOD

5 rounds:
400m run
20 wallballs

rest 1 min then

5 min for total distance/time:
Handstand Walk
or
Handstand Hold