MONDAY

Buddy WOD200m Run (Partner A)
200m Run (Partner B)
200m Run (Partner A)200m Run (Partner B)
THEN*1 Working at a time75x Pull Ups125x Ring Push Ups 250x Squats (45/35)
THEN200m Run (Partner A)
200m Run (Partner B)
200m Run (Partner A)200m Run (Partner B)
*add a vest to make it spicey!

WEDNESDAY

Strength-

- Front Pause Squat 3x5 (6sec pause in the bottom)

- 1 Arm Bent Over DB Row 3x8 (L/R=1)

*Super Set 10x T2B

Metcon-

8 RFT

8x Box Jumps (24/20)

8x Ring Dips

8x DB C&J (55/45)

FRIDAY

Accessory-

Snatch Grip Shrug (4x4-HEAVY)

*Super Set Glute Raises using bench or GHD (20sec ME)

Metcon-

6min AMRAP

2x Snatch (135/95)

4x OHS (135/95)

6x DL (135/95)

4 min REST

12 min AMRAP

6x DL (135/95)

8x Front Squat (135/95)

10x KBS (2/1.5)