MONDAY

Strength:
12 minute EOMOM Push Jerk
3-3-3-3-3-3

WOD:
12 minute AMRAP
18X WBS (20/14)
3x Pull-up (strict)
3x Ring dip (strict)

2 Scores: total rounds + reps AND the round you started breaking up WBS
Try to go unbroken as long as possible

THEN

3 minute rest followed by:
3 minutes MAX REPS Slamballs (heavy)

TUESDAY

AT HOME:
4x 300m run, 2 min rest between
THEN rest 4 minutes
2x 200m run, 2 min rest between

WEDNESDAY

Strength:
10 mins to Bench Press
4-4-4-4

WOD:
Short "Nancy"
4 RFT
300m Run
12x OHS (Rx+ 115/85, Rx 95/65)

THURSDAY

AT HOME
4 min MAX push-ups
2 min REST
4 min MAX squats
2 min REST
4 min MAX sit-ups

FRIDAY (Bring a Buddy!)

Warm Up:
Team med ball Tic-tac-toe

Skills:
3 rounds NOT for time (12 min time cap)
30 sec handstand hold
30 sec double unders
30 sec L-sit

WOD
TABATA for total reps
Tire flip jump through (feet together jump into middle and out to other side)
Abmat sit-ups
Goblet squats (1.5/1)
DB push press (35/25)
Burpees