Saturday

Main – WOD

Metcon (Time)

200m Run
10 Snatches 135/95
200m Run
10 OHS 135/95
200m Run
30 Power Cleans 135/95
200m Run
30 Front Squats 135/5
hang power cleans ok

Thursday

Main – WOD

Chin up (3x Max Effort)

Pendlay Row (5,5,5,5,5)

Metcon (AMRAP – Reps)

In 2 minutes:
200m Sprint
5 box jumps
Max reps pull ups.
Rest 2 minute, repeat.
Rest 1 min, repeat.
Rest :30, repeat.
Rest :15, repeat
SCORE IS MAX REPS OF PULL UPS

Wednesday

Main – WOD

Front Squat (6×5)

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:
800m run, with the remaining time:
10 push ups
10 jumping lunges
10 toes to bar

Tuesday

Main – WOD

Lunges (6×12, 6 reps per leg)

Metcon (Time)

7 RFT:
200m Run
25 Double unders
10 KB Goblet squats

Monday

Main – WOD

Pull up (Weighted pull ups, 3RM)

Metcon (AMRAP – Rounds and Reps)

12Min AMRAP:
5 Deadlifts 225/155
10 Bar facing burpees
3 Turkish Get ups

Saturday

Main – WOD

Metcon (Time)

4 RFT:
200m Run
25 Sit ups
25 Ground to Overhead 95/ 65
–P Clean/ Jerk, P Snatch ok

Friday

Main – WOD

Romanian Deadlift (5,5,5,5)

Metcon (No Measure)

100 KB Swings
100 Double unders
100 Push ups