MONDAY
STRENGTH
Back squat 7-5-3-7
METCON
5RFT
7 pull ups
7 burpees
7 thrusters (95/65)
WEDNESDAY
SKILL
14 min EMOM
4x hspu odd
2x rope climb even
METCON
10x ohs 115/85
1x bmu
8x ohs
2x bmu
6x ohs
3x bmu
4x ohs
4x bmu
2x ohs
5x bmu
FRIDAY
STRENGTH
3 rds
Max effort push up
*super set :20 max air squat
90 sec rest
METCON
Buddy wod
-Each partner completes mvmt and rep count before team moves on
- 1 person working at a Time
17 min amrap
10x box jump 30/24
10x snatch 75/55
10x wbs
10x T2B
20x du
