2023-06-05
Monday
4 rds
10 cal row
10 sumo deadlift high pulls
10 ring dips
Tuesday
5 Sets
1 power snatch+ 1 squat snatch+ 1 hang squat snatch+OHS (inc)
—
18-15-12-9-6
Overhead Squat
Bar Facing Burpee
Wednesday
7×2 @ 70%
Power clean
3×10 – DB curls, DB flies
—
AMRAP 12
400 m run
15 situps
15 Russian KB swings
Thursday
Deadlift
3×3@80%
3×10 banded good mornings
—
EMOM 20
12/8 cal bike (*Scale as needed but try and hold the same number for all rounds)
:30 wall sit
12/8 cal ski
3 BMU or 9 C2B/pullups
Friday
Strict press
3×5 @ 65%
Push press
3×5 @ 70%
—
Partner WOD (partition however)
200 DU
150 Pushups
100 alt. Pistols
50 Devil’s Press