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WOD

Monday:

Skill Practice:
EMOM 18:
A) 4-8 Strict Handstand Push
B) 6-12 Box Jumps
C 4-8 Strict Ring Dips

Tuesday:

Squat Snatch Waves:
Every :90 x 9
Perform 3 Squat Snatches – Fast singles only, starting at 85/55, and ascending in no more than 15lbs in total each round. The focus would be to build to an at RPE 9 set of 3

Wednesday:

In a 13min Window Complete:
30 Chest to Bar
90 Double Unders
30 Alt DB. Snatches (50/35)
90 Double Unders (20/14lbs to 10/9’)
**Max Wall Balls in remaining time

Thursday:

For Total Time:
4x800m Run, Rest 2min between efforts

Friday:

For Time:
50 Deadlifts (135/95)
40 SA DB Clean and Jerk, Switch sides every 5 (50/35)
30 Bar facing Burpees (24/20)
200’ SA Overhead Walking Lunge (50/35)

For Time:
4 Rope Climbs
30 Double Unders
1 Burpee Ring Muscle Up
3 Rope Climbes
40 Double Unders
2 Burpee Ring Muscle Ups
2 Rope Climb
50 Double Unders
3 Burpee Ring Muscle Ups
1 Rope Climb
60 Double Unders
4 Burpee Ring Muscle Ups

Squat Clean Waves:
Every :90 x 9
Perform 5 Squat cleans – Fast singles only, starting at 75 or 95, and ascending in no more than 15lbs in total each round.
The focus would be to build to an RPE 9 set of 5.