MONDAY

STRENGTH
Bulgarian Split Squats (3x8, L/R=1)

METCON
400m Run
3 Rds Cindy
-5x Pull Up
-10x Push Up
-15x Squat
400m Run
3 Rds of Cindy
400m Run
3 Rds of Cindy
400m Run

WEDNESDAY

METCON 1
9 min AMRAP
4x HSPU
5x Hang Snatch (85/55)
6x T2B

*5min REST

METCON 2
7 min AMRAP
7x Jumping Lunge (L/R=2)
7x Jumping Squat
7x S2OH (105/75)

* 4min REST

4 RDS
10x V-Ups
20x Superman (2 sec pause on top)
:20 sec L-Sit on Rings
*if feet drop at :10, rest then go back up to complete full :20 in hold
*7 min time cap

FRIDAY

STRENGTH
4x2 Squat Clean
*12 mins

ACCESSORY
3x10 DB Chest Press
*Super Set w/ 10 FAST push ups
* 8 mins

METCON--BUDDY WOD
12 min AMRAP
250m Row
30x Box Jumps (24/20)
30x WBS
*1 buddy works at a time