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WOD

M

Monday

For time:
Row, 2000 M
-- then --
9 rounds of:
9 Toes-to-bars
9 Power Cleans, 85/115
9 Wall Balls, 14/20


Strength
Bench Press 1x5 at 75% 1RM
Bench Press 1x4 at 80% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x2 at 90% 1RM

T

Tuesday

Complete as many rounds as possible in 10 mins of:
30 Double Unders
2 Dumbbell Box Step Overs, 70/50 lbs, 24/20 in
2 Wall Walks
30 Double Unders
4 Dumbbell Box Step Overs, 70/50 lbs, 24/20 in
4 Wall Walks
30 Double Unders
6 Dumbbell Box Step Overs, 70/50 lbs, 24/20 in
6 Wall Walks
Continue adding reps in this scheme each round until time expires. 


Weightlifting
Every 1:30 for 6 RNDs: 
1 Muscle Snatch + 1 Floating Squat Snatch + 1 Snatch Balance + 1 Overhead Squat

W

Wednesday

For time:
10 Chest-to-bar Pull-ups
10 Clean & Jerks, 65/95
9 Chest-to-bar Pull-ups
9 Clean & Jerks, 75/105
8 Chest-to-bar Pull-ups
8 Clean & Jerks, 85/115
7 Chest-to-bar Pull-ups
7 Clean & Jerks, 95/125
6 Chest-to-bar Pull-ups
6 Clean & Jerks, 105/135
5 Chest-to-bar Pull-ups
5 Clean & Jerks, 115/145
4 Chest-to-bar Pull-ups
4 Clean & Jerks, 125/155
3 Chest-to-bar Pull-ups
3 Clean & Jerks, 135/165
2 Chest-to-bar Pull-ups
2 Clean & Jerks, 145/175
1 Chest-to-bar Pull-up
1 Clean & Jerk, 155/185

T

Thursday

For time:
3 rounds of:
50 ft KB Front Rack Walking Lunge, 35/53
3 Rope Climbs
50 ft Kettlebell Front Rack Walking Lunge
3 Muscle-ups (Bar or Ring)
--Rest 5 Mins--
3 rounds of:
9 KB Hang Clean & Jerks
3 Rope Climbs
9 KB Hang Clean & Jerks
5 Muscle-ups (Bar or Ring)

F

Friday

 'Bring A Friend'
25 Min Clock
Partner A - Row For Cals
Partner B:
10 DB Bench Press, 35/50
10 Seated Strict Press, 55/75
10 Box Jump Overs, 20/24
*Switch

S

Saturday

 'Bring A Friend'
22 RNDs For Time - You Go, I Go
5 Pull Ups
4 DB Devil Press to Box Step Over
3 Single Arm DB Thrusters
*30 Min Cap

S

Sunday

'Open Gym'

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