MONDAY

Skill:
C2B pull-up 3x5

Strength:
Deadlift 5x5

WOD:
"Jackie"
1000m Row
50x Thrusters (45/35)
30x pull-ups

TUESDAY

Skills with Marcie

WEDNESDAY

WOD:
In each 4 minutes complete as much as possible of couplet. If you finish before the 4 minutes is up, rest until the next set begins. Post time for each set OR number of reps if not completed in time frame

0-4 Minutes: 12-9-6 reps of
Deadlift (135/95)
Box Jump (24/20)

4-8 Minutes: 12-9-6 reps of
HSPU
Cal Row

8-12 Minutes: 12-9-6 reps of
DB Snatch (55/35, 45/25, 35/20)
Goblet Squats (55/35, 45/25, 35/20)

THURSDAY

WOD:
5 RFT of
5x Front rack lunge (155/115, 135/95, 115/75)
5x Push jerk
5x Clean
5x Front Squat

FRIDAY

Skill:
10 min EMOM
HSPU 3-5 reps (Rx+ add deficit, scale use box)

WOD;
400m Farmers Carry (55/35, 45/25, 35/20)
400m run
400m Row
40 KBS (2/1.5)
400m Row
400m Run
400 Farmers Carry