Monday

Timberline CrossFit – WOD

Front Rack Lunge (6,6,6,6,)

Metcon (Weight)

EMOM 15min

10 Double unders

1 Snatch

Friday

Timberline CrossFit – WOD

Metcon (Time)

Partner Assist/ Resist Pull ups 5×3

& then

7 Rounds

3 Front Squats@ BW (from the ground)

2 Shoulder to Overhead

2 Wall Walks

20 Double unders

Thursday

Timberline CrossFit – WOD

Sumo Deadlift (3,3,3,3,3)

Metcon (Time)

4 Rounds

10 KB Snatch

200m Run

10 KB Snatch

200m Run

Wednesday

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

Metcon (Time)

10 Rounds

10m KB Farmer Carry

10 KB Swings

5 KB Snatches

ALT L/R at the beginning of each round

Tuesday

Timberline CrossFit – WOD

Snatch drop (2,2,2,2,2,2)

Metcon (Time)

3 Rounds

10 Strict Pull ups

50 Squats

20 Med ball Cleans

20 Push ups

Monday

Timberline CrossFit – WOD

Front Rack SOTS Press (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

3 Strict HSPU

7 Wall Balls 20/14

Wednesday

Timberline CrossFit – WOD

Bar Sit up (10,10,10,10)

fRun (Time)

21-15-9

Thruster 95/65

100m Sprint

Pull ups

100m Sprint