WOD

M

Monday

Part A
27-21-15-9-6-3
Cal Row
Wall Balls (20/14)
Dead Lifts (185/125)

Part B
3x 10 - Dumbbell Death March
3x 15 - Ab Mat Sit Ups

T

Tuesday

  '215 Innocent Children'
Cash In: 215 DUs
21 HSPUs
5 Clean & Jerks (135/95)
21 Burpees
5 Clean & Jerks
21 Box Jump Overs (24/20)
5 Clean & Jerks
21 KB Swings (53/35)
5 Clean & Jerks
21 Lunges
5 Clean & Jerks
21 Pull Ups
5 Clean & Jerks
21 MedBall Squat Cleans (20/14)
5 Clean & Jerks
21 T2B
5 Clean & Jerks
Cash out: 1996 M Row
**45 Min Time Cap** 

W

Wednesday

Part A - Gymnastics
5 Min EMOM
2 Bar Muscle Ups

Part B - Strength
5 Min EMOM
10 DB Bench Press

Part C - Skill
5 Min EMOM
6 Alt Pistols

Part D - WOD
5 Min AMRAP
4 Burpees over Barbell
4 Power Snatch (95/65)

**TEENs WOD**
15 Min AMRAP
1 Burpee Box Jump
1 Dead Lift
2 Burpee Box Jumps
2 Dead Lifts
**Increae by 1**

T

Thursday

Part A
Back Squats
3 - 10 @60%
3 - 8 @65%
Front Squats
3 - 10 @50%
3 - 8 @60%
**From the Ground**

Part B - Skill
10 Min - Rope Climbs

F

Friday

10 Min AMRAP
1 Burpee Box Jumps (24/20)
1 Alt DB Santch (50/35)
2 Burpee Box Jumps
2 Alt DB Snatch
3 Burpee Box Jumps
3 Alt DB Snatch
**Increase by 1**

--Into--

10 Min Clock
10 Cal Row
10 DB Box Step Ups (50/35), (24/20)
9 Cal Row
9 DB Box Step Ups
8 Cal Row
8 Box Step Ups
**Decrease by 1, beat the 10 Min Clock**

S

Saturday

 'Murph Prep'
400 M Run
--Into--
3 RNDs
10 Pull Ups
20 Push Ups
30 Air Squats
--Into--
400 M Run
--Into--
3 RNDs 
10 Pull Ups
20 Push Ups
30 Air Squats
**30 Min Time Cap**

S

Sunday

 'Social Distanced Partner WOD'
800 M Run (Together)
--Into--
25 Synchro Thrusters
25 Synchro KB Swings
25 Synchro KB Lunges
25 Synchro DB C&Js
25 Synchro DB Dead Lifts
--Into--
1000 M Row (Together)