Tuesday

Main – WOD

Metcon (No Measure)

Pull ups

5×7

Metcon (Time)

Row 1,000m

& then

Rope climb, 3 ascents

100 Squats

50 Burpees

Monday

Main – WOD

Romanian Deadlift (3×12)

Metcon (Weight)

EMOM 10min

1 Cluster

start heavy, go heavier

Metcon (Weight)

EMOM 10min

1 Clean-> 1 Front Squat -> 1 Shoulder to overhead

Friday

Main – WOD

Good Mornings (5×10)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday

Main – WOD

Shoulder Press (5,5,5,5,5)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 Box Jumps

5 Thruster 95/65

25 Double unders

Tuesday

Main – WOD

Metcon (No Measure)

Chin ups, 4×8

Metcon (Time)

For time:

10 ALT Split Snatch 75#/ 53#

10 ALT Split Snatch 95#/ 68#

10 ALT Split Snatch 125#/ 88#