1. 4 sets of 6 Bench

 

2.5 rounds for time

7 burpee jump up with plate OH

7 side overs dumbbell

7 renegade rows (No Push Up)

7 db cleans to over head

7 db burpee deadlift

 

Tuesday

1.Take 15 min to work on gymnastics skill of choice

2. 5 Rounds

50 Meter sledpull- 3/4 body weight

10 boxjumpovers

10 DB snatch

 

Wed
1. 4 sets of 6 reps Front Squat
2. 3 sets of 8 db row
3.(As Many Reps as Possible in 20 Min)
10 Weighted Step ups R
10 Weighted Step ups L
10 Pull Ups or 5 C2B
*200M run after every 5 minutes.
Thur
1. 3 position clean
2. Amrap15
10 hang cleans 95/65
10 deadlifts
10 T2B
50M Bear Crawl
 
Fri
 
1. 4 setsx 6 reps Deadlift
2. Bent over row 3×8
 
3. 

WOD
EMOM 15
Min 1. row
Min 2 pushups
Min 3 wallballs

1 x Minute Rest

sat. CLOSED

10 rounds for time

10 burpees,10Hollowrocks,10ceiling crunches

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