Monday
Strength / Skill
Power cleans
7 x 3
WOD - 13 minute AMRAP
15 kb swings
7 front squats
500m bike
L1: (35,95)/(26,65)
L2: (53/135)/(35/95)
L3: (70/165)/(53/115)
Tuesday
Strength / Skill
Double under technique and practice
10 min alternating EMOM
1) :30 max double unders
2) :45 wall-sit
WOD - For time:
20 burpees over bar
30 pull-ups
20 burpees over bar
30 push press
20 burpees over bar
30 pull-ups
20 burpees over bar
L1: 75/55
L2: 105/70
L3: 135/95
Wednesday
Strength / Skill
Overhead squat / Back squat
3x4
3x2
WOD - For time:
10 - ... - 3 - 2 - 1
Handstand push-ups
Deadlifts
18min time cap
L1: 135/95
L2: 185/135
L3: 225/155
Thursday
Strength / Skill
Rope climb skill work
WOD – 22 min AMRAP
10 / 7 cals on Echo bike
1 rope climb
8 renegade rows
8 TTB
L1: 65/45
L2: 95/65
L3:115/75
WOD - 5 rounds for time:
1000m row
16 toes to bar
32 db snatches
L1: 35/25
L2: 50/35
L3: 70/50
Friday
WOD – 5 rounds for time, 40 min cap
1000m row
20 DB box step ups
30 DB snatches
L1: 35/25
L2: 50/35
L3: 70/50