Monday: WOD: 12 Min- 6 sets of 3 Power Cleans at 80% rest 2 min then: 500/400 M Row 50 Thrusters 50 Pull Ups 400/325 M Row 25 Thrusters 25 Pull Ups 300/250 M Row For Time
Tuesday: WOD: 12 Min: 6 Sets of 3 reps Back Squats at 80% rest 2 min then: 5 Cycles 1 every 3 Min AMRAP for reps 3 Deadlifts 6 Push Ups 9 Box Jumps 1 min rest between cycles
Wednesday: WOD: 12 Min: 6 sets of 3 Shoulder Press at 80% rest 2 min then: 24/18 Calorie Ski 8 DB Push Press Right Arm 8 DB Push Press Left Arm 8 Burpee Pul Ups or 6 Banded BMU 4R4T
Thursday: WOD: Teams of 2 50 Snatch 20 Syncho Bar Facing Burpees 30 Snatch 20 Syncho Bar Facing Burpees 10 Snatch 20 Syncho Bar Facing Burpees
Friday: WOD: 200 M Run; 50 DU- 4 Rounds 200 M Run; 20/15 Pushups- 4 Rounds 200 M Run; 50 DU- 4 Rounds for time
Saturday: WOD: Teams of 2 25/20 Calorie Row 35 Situps 5 Power Cleans 10 burpees over the bar 5 Rounds ea- 1 works at a time each round for time
