MONDAY

Skill: KB squat holds (hold KB at bottom of squat for
:15/then rest
:30/then rest
:45/then rest

Strength: Front Squat
8-6-4-2-1 reps, increasing weight each set

WOD:
1 RFT standard, 2 RFT for Rx+
KB Rx weight 1.5/1.0 pood
100m run
1-arm KB clean and jerk 5R/5L
200m run
1-arm Russian KBS 5R/5L
300m run
1-arm KB snatch 5R/5L
400m run
double arm Russian KBS 5 reps

TUESDAY

Skills with Marcie

WEDNESDAY

Skill: pull-ups
Scaled- jumping pull-ups 3 sets x 7 reps
Rx- strict pull-ups 3x5
Rx+- weighted strict L-sit pull-ups 4x3

WOD 11.2
15 minute AMRAP
9 deadlifts 155/100
12 hand release push-ups
15 box jumps 24/20

THURSDAY

Power work:
Height jumps on boxes. Example 20" for a few jumps, 24" for a few jumps, 24" +45# plate, 30", 30" + 45# plate, and so forth

WOD:
EOMOM
Even x3 snatches 135/95
Odd x3 muscle ups or x5 toes to bar

FRIDAY

Skills:
1-arm OHS with DB (goal is slow and steady down, same up)
male/female weight: reps per arm
10/5 5/5
15/10 4/4
20/15 3/3
25/20 2/2
30/25 1/1

Buddy WOD:
3 Rounds for Time
40 medball sit-up tosses with partner 20/14
100m sandbag carry each person 100/80
20 tire flips heavy
1 rope climb each