Monday
Double Overhand Touch’N’Go Deadlift
4×8 Build to tough set
3 Rounds For Time*12 min cap
50 Double Unders
12/side KB Snatch 50/35
10 HSPU
Tuesday
Box Step Ups
3×8/leg Not Alternating same weight or heavier then last week
EMOM 15
Min 1: 10 Sandbag Squats 100/80
Min 2: 15 Tuck Ups
Min 3: 12/8 Cals Bike
Min 4: 2 Alternating TGU
Min 5: 50′ Bear Crawl
Wednesday
In 6 minutes work to heavy:
Snatch + Overhead Squat
1/2 Cindy
AMRAP 10
5 Pull Up
10 Push Up
15 Air Squat
Thursday
Partner WOD
AMRAP 22
10 Double Russian KB Swing 2×53/35
10 Burpee
10 Double KB Sit-Up
10′ Handstand Walk
*Each team must complete 50/35 Cals on the Bike, must be completed in under 3 min. First come, first time slot pick
Friday
Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots 20/14
1 minute Sumo Deadlift High-Pulls 75/55
1 minute Box Jumps 20″
1 minute Push Press 75/55
1 minute Row (calories)
1 minute Rest
Saturday
7 Rounds For Time
5 Squat Clean 135/95
5 Bar Facing Burpee
5 T2B
Sunday
3×10 Prone DB Row AHAP
10 Push Ups after each set
3xMax Strict Pull Up
3×10 KB RDL AHAP
45 sec Superman after each set
Row a 2K