Monday: WOD: 10 min – 5 sets of 2 Pause Front Squats (75%) (2 second pause at bottom) Rest 2 min then: 4 BMU or 12 CTB Pull Ups 8 Squat Snatch 7 sets- 1 Every 3 min
Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (75%) (2 second pause at bottom) Rest 2 min then: 10-1 reps Burpee Dumbbell Deadlifts 10/8 Calorie Row Between Each set and after the 1 rep for Time
Wednesday: WOD: Teams of 2 21 Thrusters (each) 12 Rope Climbs (split) 15 Thrusters (each) 9 Rope Climbs (split) 9 Thrusters (each) 6 Rope Climbs (split) for time
Thursday: WOD: Teams of 2 10 Min- 5 Sets of 2 Deficit Deadlifts (2″) (75%) Rest 2 min then: 15 Synchro Single Arm DB STOH (right arm) 15 Synchro Single Arm DB STOH (left arm) Partner 1- Run 200 M while Partner 2 – 15/12 Calorie Row Partner 2 – Run 200 M while Partner 1 – 15/12 Calorie Row 16 MIN AMRAP
Friday: WOD: Every 2 Min Complete 12 TTB then do Power Cleans until 75 Power Cleans are complete for Time
Saturday: WOD: 5 Sets of 3 Min AMRAP 20 Bench Press Max Calorie Row in remaining Time
