WOD

M

Monday

Warm Up
3 RNDs
Run, 200 m 
Half Front Split Stretch, L 30/R 30 
5 L/5 R World's Greatest Stretches
10 Toe Touch Push-ups
10 L/10 R Single Leg Glute Bridges


WOD (Murph Prep)
For time:
Run, 800 m
5x - 5 Pull-ups + 10 Push-ups + 15 Air Squats
Run, 800 m
4x - 5 Pull-ups + 10 Push-ups + 15 Air Squats
Run, 600 m
3x - 5 Pull-ups + 10 Push-ups + 15 Air Squats 
Run, 600 m
**30 Min Time Cap**

T

Tuesday

Warm Up
2 RNDs
Row, 1 min
8 Barbell Deadlifts
8 Barbell Hang Power Cleans
8 Barbell Strict Press
20 Alternating Leg V-ups
10 L/10 R Quadruped Thoracic Rotations


Oly
10 Min EMOM
Power Clean & Jerk
**Increase weight every minute**


WOD
For time:
12 Clean & Jerks (95/135)
24 Wall Balls (14/20)
24/19 Row Calories
9 Clean & Jerks
18 Wall Balls
18/15 Row Calories
6 Clean & Jerks
12 Wall Balls
12/9 Row Calories
**15 Min Time Cap**

W

Wednesday

Warm Up
6 Min AMRAP 
Handstand Hold, 30 secs
10 L/10 R Single Arm Zombie Press
Bodyweight Walking Lunge, 50 ft
Pigeon Stretch, L 20 secs/R 20 secs 
10 Kipping Swings


Strength
Strict Press 1x8 at 65% 1RM
Strict Press 1x6 at 75% 1RM
Strict Press 1x4 at 85% 1RM
Strict Press 1x4 at 90% 1RM


WOD
For time:
0:00-4:00:
100 AbMat Sit-ups
-- Rest 1 min --
At 5:00:
12 KB Alt Snatches (1x, 36/53)
12 KB Box Step Overs (2x, 20/24)
12 Double KB Lunges (2x, 36/53)
9 KB Alt Snatches
9 KB Box Step Overs
9 Double KB Lunges
6 KB Alt Snatches
6 KB Box Step Overs
6 Double KB Lunges
**20 Min Cap**

T

Thursday

Warm Up
3 RNDs
Choice Machine, 1 min
20 Banded Good Mornings
20 Sumo Squats
10 Up-Downs
Side Plank, L 20 secs/R 20 secs 


Strength
Deadlift 1x8 at 65% 1RM
Deadlift 1x6 at 75% 1RM
Deadlift 1x4 at 85% 1RM
Deadlift 1x4 at 90% 1RM


WOD
3 RNDs, 4 Min RNDs
30 DB Snatches (1x, 20/35)
Remaining Time, AMRAP of: 
1 Deadlift (190/275)
1 Lateral Burpee Over Bar
2 Deadlifts
2 Lateral Burpees Over Bar
3 Deadlifts
3 Lateral Burpees Over Bar
**Increase 1 Rep Each RND**

F

Friday

Warm Up
7 Min Clock 
Couch Stretch, L 30/R 30
5 L/5 R Dumbbell Windmills
10 Dual Dumbbell Zombie Press
10 Cossack Squats
Row, 200 m


Oly
8 Min EMOM
3 Position Pause Power Snatch
**Pause under the Knee, Pause above Knee, Pause in the catch**
**Increase the weight each minute**


WOD
3 RNDs For Time:
Max Cal Row in 2 Min
-- then -- 
9-7-5 reps of:
Power Snatch (75/115)
HSPUs
**Rest 2 Min Between RNDs**

S

Saturday

 'Partner Fun'
30 Min AMRAP
800 M Run Buy In (Together)
You Go, I Go
50 Barbell Thrusters (35/45)
50 Burpee Box Jumps
50 Pull Ups
50 Wall Balls
50 KB Swings
50 Medball Toss Sit Ups

S

Sunday

Oly Day
20 Min - Work to 1 Rep Max Clean & Jerk
20 Min - Work to 1 Rep Max Squat Snatch