Wednesday

A) Deadlifts

1 RM

B) MOFO 12

- :30 L sit
- :30 Russian Swings (80/53)

C) Conditioning

Just 1 round:

- 50 Burpees
- 50 DB Snatches (50/35)
- 50 T2B

Tuesday

A) Push Press

5 x 1 @ 90% +

B) 4 Rounds

- 300ft Goblet Carry
- 1 min Plank
- 1 min Superman hold

C) Conditioning

AMRAP 14

- 15 OHS (95/65)
-  5 Ring Muscle Ups
- 5 Box jump overs

* Box jump over reps increase by 5 each round

Never miss a Monday

A) Back Squat

1 RM

B) Weightlifting:

3 position snatch

(High hang - knee - low hang)

C) Conditioning

- 100 Wall Balls
- 20 Clean & Jerks (135/95)

Sunday Funday 11am

- PARTNER WOD - 

AMRAP 9

- 10 DB Snatches (45/30)

- 10 DB squat jumps (45/30) *1 DB

* alternate full rounds 

REST 2 MIN

AMRAP 9

- 10 cals assault bike 

- 40 Double Unders 

* alternate full rounds 

AMRAP 9

- 5 Clusters (95/65)

- 7 K2E

- 9 Burpees 

Sunday StayFit

A) Tabata

- DB lunges
- DB Deadlifts
- DB hang cleans
- DB push Press

B) AMRAP 20

- 1 prowler push
- 300m run
- 1 prowler push
- 50 sit ups
- 1 prowler push
- 20 Burpees

Saturday

- PARTNER WOD -

For Time:

- 50 Deadlifts (225/155)
- 100 Push ups
- 50 DB Thrusters (45/30)
- 100 Over the bar  Burpees
- 50 C2B
- 100 American Swings (53/35)
- 50 DB box step ups (45/30)
- 100 Wall Balls

Friday

A) MOFO 12

- 6 Bench Press (70%)
-----------------------------------
- AMRAP strict weighted pull ups

B) 300m goblet carry

Then...

3 x 1min weighted plank  (HAP)

C) Conditioning

21 - 15 - 9

- Hang power cleans (115/75)
- DB jump squat (35/20)
- T2B