MONDAY
10 Rounds for time: Partner WOD
400m run
10 Weighted Pull-ups
20 DB Snatch
TUESDAY
Skill work:
Snatch Practice
4 Rounds For Time:
800m Run - Rest 2:00
WEDNESDAY
5 Sets For Load:
5 Strict Press
Skill Work
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
THURSDAY
3 Rounds For Time:
500/400m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20”)
Accessory Work
AMRAP 3
Max weighted step-up (24/20”)
- Use one DB
FRIDAY
Annie
For time:
50-40-30-20-10
Double Unders
Sit-ups
Midline: Back Routine
SATURDAY:
For Time With a Partner:
40 Box Jump Overs (30/24”)
200-ft. Handstand Walk
40 Barbell Lunges (185/125#)
20 Muscle-ups
40 Hang Power Cleans (185/125#)
20 Front Squats (185/125#)
40 Synchro Bar-Facing Burpees
- One partner working, one partner resting