Monday
Strength
E2MO2M 12 (6 rounds)
snatch pull + squat snatch

Wod
Nancy
5 rounds
400m run
15 OHS 95/65

Tuesday
Strength
Front Squat
Build to a heavy set of 3

Partner Wod
AMRAP 12
10 Thrusters 95/65
40 Double Unders
10 cal row
*you go I go

Wednesday
Strength
Deadlift
Build to a heavy set of 3

Wod
AMRAP 10
5 cleans 155/105
10 Toes to Bar
20’ Handstand walk

Thursday
Wod
300 air squats
*at the top of every minute, 5 burpees to a 6” target

Friday
19.5

Saturday
Wod
Partner ‘Painstorm XII’
400m run
50 back squat
50 front squat
50 OHS
400m run
50 strict press
50 push press
50 push jerk
400m run
50 hang power clean
50 hang power snatch
400m run
*with an empty bar (45/35), partners will run with the bar and break up reps however they want, if the bar touches the ground both partners will perform 10 burpees
cool down, 1 mile run with the crew