Monday
Strength / Skill
Deadlifts
15 minutes to establish a deadlift 2 RM and complete 3x2 @ 90% of 2 RM.
WOD - 4 rounds for time (25 min time cap):
400m run
30 wall balls (20/14)
15 toes to bar
Tuesday
Strength / Skill
Pullups + Good Mornings
14 minute alternating EMOM:
1) 6 - 12 strict pull-ups
2) 12 good mornings
WOD - 16 minute AMRAP
12 ring dips
12 box jumps
350m/300m row
Wednesday
Strength / Skill
Back Squat
20 minutes to establish a back squat 1 RM
WOD - For time
21 - 15 - 9 (15 min time cap):
Kettle bell swings (53/35)
Hand stand push-ups
Goblet lunges (53/35)
Thursday
WOD - 35 min AMRAP
1k row
18 overhead squats (95/55)
50 double unders
18 hang cleans (95/55)
Friday
Strength / Skill
Clean EMOM
10 min E2MOM (5 sets) of 2 power cleans and 1 squat clean
2 min rest
6 min EMOM (6 sets) of 1 squat clean
WOD - For time (12 min time cap):
40 double db burpee deadlifts (50/35)
40 pull-ups