Monday
Strength
Back Squat
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Wod
AMRAP 15
6 Squat Clean 115/75
200m Run
12 Lunges 115/75 (in place, rack position)
200m Run

Tuesday
Strength
E2MO2M 7 rounds
Squat Snatch
3@50%
3@60%
3@65%
3@70%
2@75%
2@80%
2@85%

Wod
E2MO2M-5 rounds
15 plate ground to overhead 45/25
12 Burpees onto plate 45/25
15 sit ups
12 pull ups

Wednesday
Strength
Strict Press
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Wod
3 rounds
21 front squats 135/95
15 toes to bar
9 HSPU
*15 minute time cap

Thursday
Wod
Tabata
Double Unders
Slamballs 20/15
Cal bike
Hang power snatch 75/55
Pistols

Friday
Strength
Deadlift
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85%

Wod
20 Thrusters 75/55
4 Rope Climbs
15 Thrusters 95/65
3 Rope Climbs
10 Thrusters 115/75
2 Rope Climbs
5 Thrusters 135/95
1 Rope Climb
*15 minute time cap

Saturday
Partner Wod
50-40-30-20-10
Cal Row
Wallballs 20/14 over the rouge rig
Box Jumps 24/20
Med Ball Sit Ups 20/14 over box

Sunday - open gym wod
Wod
75 rounds
1 bar MU (sub pull ups)
2 push ups
3 air squats
*30 minute time cap
RX+ wear a vest