Never miss a Monday

A) Back Squats

4 x 5 @ 75%

B) Weightlifting

EMOM 10

- 1 Deadlifts
- 1 Squat clean
- 1 Jerk

*Start at ~70% of last weeks clean & jerk 1 RM - build weight if you feel good

C) Conditioning

AMRAP 11

- 10 Pull Ups
- 20 DB snatches (45/30)
- 50 Double unders

Sunday Funday 11am

- PARTNER WOD -

AMRAP 15

- 15 SDHP (75/55)
- 1 Turf suicide
* alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

REST 3 MIN

AMRAP 15

- 7 Squat Cleans (135/95)
- 9 Burpees
*alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

Sunday StayFit 9am

A) Fight gone bad style

1 min at each movement, 1 min rest at the very end, for 5 rounds

Ass bike
Wall ball
Power clean
Burpees
Battle ropes
1 min rest

B) Prowler + suicide

5 rounds of

100ft prowler push (HAP)
1 Turf suicide

Saturday

- PARTNER WOD -

AMRAP 11

- 60 Double Unders
- 20 T2B
- 20 DB Front squats (50/35)
- 20 DB Push Press (50/35)

*Pacer = 15 Jingle jangles

REST 2 MIN

AMRAP 11

- 60 Double unders
- 20 Deadlifts (135/95)
- 20 Box jumps

*ABA rotation

REST 2 MIN

AMRAP 11

- 30 Double unders
-3 Power snatches (135/95)
-3 Overhead squats (135/95)

*Alternate full rounds

Thursday

A) Overhead squats

5 x 5 @ 70%

B) Snatch

1 Rep max

C) Conditioning

AMRAP 15

- 15 Hang power clean & jerks (135/95)
- 25 Wall balls
- 100ft bear crawls

Wednesday

A) Romanian Deadlifts OR deadlift 1RM if you want to do the fitness challenge and didn't max out deads last week.

5 x 8 @ 50% of back squat

B) 300m dash time trail

Just run as fast as you can. Make sure you're timed by someone!

C) Conditioning

6 Rounds for time:

- 50 Double unders
- 50ft Single arm OH lunge (50/35)

Tuesday

A) Strict Press

5 x 5 @ 70%

B) 5 1 min rounds of...

- 5 weighted box jumps (H/HAP)
- AMRAP muscle snatches (75/55)

C) Conditioning

"Mary"

AMRAP 20

- 5 HSPU
- 10 Pistol Squats
- 15 Pull ups