2019-05-13

Monday
4×4 Back squat at 75%

5 rounds:
10 KB swings
10 T2B
10 Burpee Box Jump Over
10 calories

Tuesday
Every 90s for 8 Rounds
3 Power Snatch (increasing – no touch and go)

Open 17.5–10 Rounds
9 Thrusters
35 DU
**This is a lot of reps so scale the weight accordingly

Wednesday
5×2 Pause Front squat
*Pause for three seconds (a legit 3 seconds!) at the bottom of each one

5-4-3-2-1 Clean and Jerks
10-10-10-10-10 Pullups
Run 200m after each round

Thursday
4 rounds
Run 400m
30 Situps
2 Muscle Up (pick a number you can maintain every round unbroken – can you do 5 or more?)
20 Wall Ball

Rest 3:00

2 rounds
Run 200m
20 DB snatch
20 Pushups
20 Bodyweight Lunges (L+R=2)

Friday
Strict Press
3×3 Heavy

Partner WOD 15 min AMRAP
30 Deadlifts
30 Strict HSPU
20 Deadlifts (heavier)
20 Strict HSPU
10 Deadlifts (heaviest)
Max HSPU in remaining time
**If you reach 20 reps during the Max HSPU then move on to max handstand walk for distance in remaining time