June 26 – July 1, 2023


Monday: WOD:
10 OHS
15 MB Situps
10 OHS
15 TTB
10 OHS
3 rounds each for time
rest 1:1
Tuesday: WOD:
10 MIN EMOM: 1 Squat Snatch (75%)
rest 2 min then:
21-15-9
Deadlifts
Box Jumps
for time
Wednesday: WOD:
10 Min EMOM: 1 Squat Clean (75%)
rest 2 min then:
18/14 Ski
18 Wall Balls
rest 30 sec between rounds
Teams of 2- 16 MIN AMRAP
Thursday: WOD:
10 Min- 5 sets of 2 Split Jerks
rest 2 min then:
21 Rt. Arm DB STOH
21 Pull Ups
21 Lt Arm DB STOH
21 Pull Ups
3R4T
Friday: WOD:
10 Min: 5 Sets of 2 Snatch Balance
rest 2 min then:
50 DU; Situps 10 Power Cleans
40 DU; Situps 8 Power Cleans
30 DU; Situps 6 Power Cleans
20 Du; Situps 4 Power Cleans
10 DU; Situps 2 Power Cleans
For Time
Saturday: WOD:
500 M Row
20 Strict HSPU
100′ Double KB FR Lunge
500 M Row
100′ Double KB FR Lunge
20 Strict HSPU
500 M Row
for time