Sunday L2 Skill DB Single Arm High Pull (Upright Row) 3×12 WOD For Time Row 2000m EMOM 4 burpees over the erg

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Saturday L1 WOD 15 min AMRAP 250m Row 10 push press 200m run 10 front squats L2 WOD For Time w/ partner 21 Thrusters (95/65) 21 Pull ups 3 laps 15 thrusters 15 pull ups

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Friday L1 WOD for time row 1k 200 single unders 400m run L2 Skill Clean 5×2 WOD 3 RFT: 30 KBS (72/53) 15 Suitcase Deadlift (R) 30 Abmat Situps 15 Suitcase Deadlift (L) 100m Farmers Walk (R) 100m Farmers Walk (L)

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Thursday L1 WOD 12 min AMRAP 12 Russian Swings 12 goblet squats 12 v ups L2 Skill Strict Muscle Up Progression 6×3 WOD AMRAP IN 12 minutes 10 front rack box step up (75/55) 10 Push Ups 30 double unders

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Wednesday L1 WOD 4 rds for time of 20 wall balls 15 hanging knee raises 10 burpees L2 WOD Alt EMOM 40 Min A.) 11/9 Cal Row B.) 10 Push Press (75/55) C.) 8 C2B D.) 10 box jump concept 2 rowing wod: Short 20 minutes Row a single 20 minute piece. Aim for a…

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Tuesday L1 WOD 2 rds for time of 50 air squats 50 sit ups 400m run L2 Skill Front Squat 4×6 WOD For Time 21 Wall Balls 21 Burpees 400m Run 15 Wall Balls 15 Burpees 400m Run 9 Wall Balls 9 Burpees 400m Run

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Monday L1 WOD 16 min EMOM Even 30 sec box step ups Odd HR push ups Score = total reps L2 Skill Deadlift (Traditional) 4×6 WOD 6 RFT 16 alt DB snatch (50/35) 8 HSPU 16 Mat Nasties concept 2 rowing wod: Short 4 x 1000m / 1 min easy Row four 1000 meter pieces.…

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Sunday L2 Skill Turkish Get Up 3×6 (per side) WOD Triple 1’s 1000m Row 100 Double Unders 1000m Run

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Saturday L1 WOD 30-20-10 Dead lift 135/95 box step ups 30 sit ups after each round L2 WOD Partner Something Like Cindy 30 alternating rounds for time 5 pull ups 10 Push Ups 15 Squats 1 Bear Complex (135/95) Every 3 minutes (beginning at 3:00). Both Partners must stop work on CINDY and complete bear…

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Friday L1 WOD 5x650m row 3 mins rest between sets L2 Skill Strict T2B Progression 3×10 WOD 2.5x Alt Tabata (12 rounds per movement) ODD: Push Press (95/65) EVEN: Jumping Lunges (mat nasties)

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