Monday: WOD: 10 Min- 5 sets of 2 Back Squats @ 85% of Single Heavy rest 2 min then: 25/20 Calorie Row 25 Wall Balls 100 Double Unders 4 sets- 1 every 6 min (each set for time)
Tuesday: WOD: 10 Min- 5 sets of 2 Bench Press @ 85% of Single Heavy Rest 2 min then: 12 Min AMRAP of: 3-6-9-12-15….and so on of Double DB Clean TTB Burpees Overs DB for reps
Wednesday: WOD: EMOM for 10 Min- 5 PC & Jerks-unbroken rest 2 min then: Min 1: 12/10 Calorie Ski Min 2: 10 Box Jumps Min 3: 5 Banded Bar MU or 8 Burpee Pull Ups Min 4: 150 M Run Min 5: HSW 25′ Min 6 Rest 3 Rounds
Thursday: WOD: 10 Min- 5 sets of 2 Deadifts @85% of Single Heavy rest 2 min then: 30-24-18-12-6 MB Situps; Back Squats; HSPU for time
Friday: WOD: Teams of 2 Partner 1: 250/200 M Ski Partner 2: 250/200 M Row 12 Power Snatch (split) (alternate ski and row each round- 3 ski and 3 row- do at the same time) for time
Saturday: WOD: Teams of 2 145/115 Calorie Bike 24/20 Rope Climbs 145/115 Calorie Bike for time
