MONDAY
Skill/Strength:
3 Rounds, no time
5x OHS (Heavy)
40 ft Hand stand walk (pike walk to scale)
15x GHD back extensions or 20x Superman
WOD
15 min AMRAP
500m row
21x burpees
12x thrusters (95/65)
TUESDAY
AT HOME:
"Annie"
50-40-30-20-10
Double Unders (3:1 singles, if no rope do line jumps)
Sit-ups
WEDNESDAY
Strength:
Deadlift
8-6-4-4 (ascending weight)
WOD
For Time:
3 Rounds
15x Power Clean (135/95)
20x Push Ups
THEN
2 Rounds
200m run
20x A-KBS (1.5/1)
THEN
1 Round
50x Box Jumps (20")
THURSDAY
AT HOME:
800m run
2 min rest
400m run
2 min rest
200m run
2 min rest
100m run
FRIDAY
Strength:
Back Squat
3-3-3-3
WOD
4 RFT
16x T2B
12x Ring dips
8x DB squat snatch (alt) 35/20
