Friday

WOD

For time:
50 wall-ball shots
15 cleans, 135/95
50 wall-ball shots
10 cleans, 185/135
50 wall-ball shots
5 cleans, 225/155

CASH OUT

Run 335m x 3
rest 1:1

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds
1 Clean lift off + 1 Low Hang Power Clean + 1 Split Jerk

70x2 / 75x2/  80x2

WOD

15 min AMRAP
4,8,12,16,20...

Handstand Push Ups
Deadlifts 185/135
Bar Facing Burpees
Ab-Mat Sit-Ups

CASH OUT

Jerk Dips x 5 reps @ 100%+

Wednesday - Adios Craig!

BUY IN

1-leg DB RDL 3 x 8 (each side)

WOD

"Loredo"

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Tuesday

BUY IN

Front Squat
Every 2 minutes x 4 rounds
4 reps @ 80% 1RM

WOD

6 min AMRAP
10 Hang Snatch (75/55)
15 R-Kettlebell Swings (53/35)

Rest 2 minutes, and then…

6 min AMRAP
10 Toes to Bar
10 Box Jumps (24″/20″)

CASH OUT

Strict Pull-Ups 3 x 5-8

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Snatch pull + 1 Hang Power Snatch

65x3 / 70x3 / 75x2

WOD

Every 5 minutes, for 25 minutes (5 sets)
Run 400 Meters
10 Push Press (115/75)
10 C2B

Comp: 5 Ring MU / 135-95

CASH OUT

OHS x 5 reps w/ 3 sec pause bottom
@ 60% 1RM Snatch

Friday

BUY IN

Row 1000m x 2-3

WOD

For Time w/ a Partner:
120 Wallballs
100 TTB
80 Box Jump Overs
60 HSPU
40 Power Snatch 95/65

Thursday

BUY IN

Ckean and Jerk
Every 2 min x 6 rounds

2 Power Cleans + 1 Power Jerk
-hold 2 sec in jerk receiving position

70x2 / 75x2/  80x2

then

Pause Front Squats (3 sec in bottom) 4 x 5 @  50%

WOD

Four rounds for time of:
400 Meter Run
7 DB/KB Man-Makers PYW