MONDAY

Buddy WOD- (switch between mvmt and assigned hold as needed)
25 min AMRAP
2K Row
- 1 Buddy Rows WHILE
- 1 Buddy Holds top of DL (185/135)
100x MB Clean
- 1 Buddy Cleans WHILE
- 1 Buddy Holds Bottom of Push Up Position (Chest 2'' off the ground)
50x SDHP (1.5/1)
- 1 Buddy SDHP WHILE
- 1 Buddy hold Hand Stand (scaled as needed with box or pike pos.)
25x S2OH (135/95)
- 1 Buddy S2OH WHILE
- 1 Holds "Top" of Ring Dip Pos. (Straight arms, rings at hips)

WEDNESDAY

STRENGTH/TECHNIQUE
25x Squat Snatch
- Lite weight, technique focused
- Break reps up however you please
- Scale Option: Snatch then OHS w/ 2 sec pause in bottom

WOD
3RFT
- 12x OH DB Lunge (35/25)
- 100m Sprint
3 min REST
3RFT
- 12x OH DB Lunge (35/25)
- 100m Sprint

FRIDAY

WOD
1 min Max AbMat Sit Ups
1 min REST
1 min Max T2B
1 min REST
1 min Max AbMat Sit Ups
1min REST
1 min Max T2B

4 min REST- THEN

"Rahoi"-12min AMRAP
12x Box Jumps (24/20)
6x Thrusters (95/65)
6x Bar Facing Burpees