WOD
M
Monday
Back Squats
5x 3
​
8 Min AMRAP
12 Alt KB Swings (Eye Level)
12 KB Step Ups
**Rest 2 Min**
8 Min AMRAP
12 KB Lunges
12 KB Snatches (6 Per Arm)
T
Tuesday
24 Min EMOM
Min 1 - 3 Clean & Jerks (135/95)
Min 2 - 25 DUs
Min 3 - 15 Sit Ups
W
Wednesday
Over Head Squats
3x 2
3x 1
15 Min AMRAP
200 M Run
10 WallBalls
6 DB Renagade Rows
T
Thursday
Skill: Bar Muscle Up
​
'19.4 Open WOD'
For Time
3 RNDs of
10 Snatches (95/65)
12 Bar facing Burpees
**Rest 3 Min**
3 RNDs of
10 Bar Muscle Ups
12 Bar facing Burpees
**12 Min Time Cap**
F
Friday
Skill: HSPU
10 Min of HSPU Drills
​
16 Min AMRAP
6 HSPUs
9 Box Jump Overs
12 Hang Power Cleans (95/65)
S
Saturday
3 RNDs
400 M Run
25 KB Swings
25 KB OHL
25 Sit Ups
25 Push Ups
S
Sunday
'17.5 Open WOD'
10 RNDs For Time
9 Thrusters (95/65)
35 DUs