Monday
Strength
Back Squat
Build to:
6 Reps @ 70%
4 Reps @ 80%
ME Reps @ 90%

WOD
E2MO2M 20 (10 rounds) - Increase Thrusters by 2 Every Round
2 Thrusters 75/55
10 Pull-Ups

4 Thrusters
10 Pull-Ups

6 Thrusters
10 Pull-ups

Last round will be at 20 Thrusters

Tuesday
Strength
Snatch Complex:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

WOD
EMOM 21
1st Minute - 40 Double Unders
2nd Minute - 10 Reverse lunges 95/65 (Front Rack)
3rd Minute - 10 Push Press 95/65

Wednesday
Strength
Deadlift
5x5

WOD
Amrap 8
15 Toes To Bar
5 Power Clean & Jerk 135/95
15 T2B
10 C&J
15 T2B
15 C&J
15 T2B
20 C&J......

Thursday
WOD
Partner Kelly
5 Rounds
30 Wallballs 24/20
30 Box Jumps
400M Run
Run together, alternate every rep.

Friday
Strength
Clean Complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
5 rounds
20 Sit-ups
15 Push-ups
2 Rope Climbs

Saturday
Partner WOD
60 Deadlifts 225/155
60 Knees to Elbow
60 S2O 135/95
60 Front Squats 135/95
60 Pull-ups
60 KB Swings 53/35
After Every Movement 30 Cal Assault Bike