Monday

SKILL

3 Rounds
10 Reverse flyes
10 Band straight arm pulldowns

Bent-over row:
6x8 @moderate load, ascending

WOD

With a Partner
AMRAP in 18 min
21 Burpees
15 TTB
Row 9 Cal

Split up reps as desired



Tuesday

SKILL

3 Rounds
10 Y-Raises
5 Sots presses

EMOM for 10 min
3 P. OH Squats @65-75%

WOD

4 Rounds
In 1 min
Bike 11/9 Cal
11 Thrusters 95/65

Rest 2 min between rounds




Wednesday

SKILL

Double under Skill work
~10 min

WOD

AMRAP in 16 min
8 Dips
13 Deadlifts 185/125
30 DUs

Start from the top or the bottom



Thursday

SKILL

3 Rounds
6 H. P. Cleans
6 Tall Cleans

EMOM for 10 min
2 S. Cleans @65-75%

WOD

3 Rounds
20 Box jumps 24/20
10 HSPUs
20 Sit-ups
20 DB Snatches 50/35

Friday

SKILL

3 Rounds
10 SA Presses with I/E rotation
5 Bench dips

Bench press:
2x8 @72-75%
2x6 @77-80%
2x4 @82-85%

WOD

For Time
150 Wallballs 20/14

OTM
6 Pull-ups or 3 strict pull-ups

Option 2:
Scale down to 100 WBs


Saturday

-