Monday

SKILL

3 Rounds
10 Band y-raises
45 sec Squat sit

OH Squat:
Find heavy 2RM
Then
3x6 @80-85% of above load

WOD

AMRAP in 15 min
Run 400m
25 Wallballs 20/14
25 Box jumps 24/20


Tuesday

SKILL

3 Rounds
10 Good mornings
10 Hip thrusts

Romanian DL:
5x5 @65-70% of DL max

WOD

2 Rounds
30 Pull-ups
60 KB Swings 24/16
150 DUs


Wednesday

SKILL

3 Rounds
5 Split land
5 Pause P. Presses
5 Split jerks

Jerk:
1 rep EMOM for 12 min @75%+

WOD

3 Rounds
In 90 seconds

10 Burpees
Row max Cal

Rest 90 sec

Thursday

SKILL

10 Band pull-aparts
10 Band str arm pulldowns

Bent-over row:
5x10 @moderate load

WOD

With a Partner
AMRAP in 16
Ski 30 Cal
15 P. Snatches 115/75
15 TTB
15 Pistols

Friday

SKILL

3 Rounds
5 Push-up to down dogs
10 Calf raises

Sled push
Work up to the heaviest
50 feet you can get

WOD

4 Rounds
20 on, 10 off
Bike (Cal)
HSPUs/Push-ups
P. Cleans 135/95
Sit-ups

Saturday

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