MONDAY
Strength:
Front squat 10-8-6-4-2 (ascending weight)
WOD:
3RFT
6x C&J (155/115)
12x KBS (2pd/1.5pd)
18x WBS (20/14)
TUESDAY
1200m run
4min rest
800m run
3min rest
400m run
2min rest
200m run
WEDNESDAY
WOD:
8min AMRAP
25x DU (2:1 singles)
10x C2B pull-up
4 min REST
8min AMRAP
10x DB squat snatch (45/25)
15x WTD sit ups (25/15)
10x box jump (30/24)
THURSDAY
100m Handstand Walk
FRIDAY
WOD:
800m run
50x front rack lunges (65/45)
50x HR push-ups
50x snatches (65/45)
50x superman (2 sec pause at top)
800m run
