STRENGTH
4′ EMOM

• 3 power clean

4′ EMOM

• 3 pause power clean

4′ EMOM

• 3 pause power clean

WOD
30-20-10

• shoulder to overhead
• pull up
• wall balls 9/6

STRENGTH
4 sets for quality

• 15 arch lift
• 10 back extension

WOD

• 21 box jump over 30/24
• 7 inch worm
• 21 hang power snatch 42.5/30
• 15 box jump over
• 7 inch worm
• 15 hang power snatch
• 9 box jump over
• 7 inch worm
• 9 hang power snatch

STRENGTH
8′ EMOM

• 10 good morning
• 50-75 du’s

WOD

• 30 front squat 42.5/30
• 30 pull up

rest until ‚7

• 20 front squat 60/42.5
• 20 chest to bar pull up

rest until ’14

• 10 front squat 80/55
• 10 muscle up

ENDURANCEWOD -FRIDAY

PARTNERWOD

• 30 synchro one arm devil press
• 60/48 cal
• 30  synchro wall ball
• 60/48 cal
• 60 syn one arm devil press
• 60/48 cal
• 60 syn wall ball
• 60/48 cal
• 30 syn one arm devil press
• 60/48 cal
• 30 syn wall ball

calories split as needed

STRENGTH
6 sets of

• 1 snatchgrip dl &
• 1 squat snatch

WOD
15′ AMRAP

• 3 squat snatch 60/42.5
• 12 pull up
• 30 box jump
• 50 sit up

STRENGTH
muscle up skill

• 3x 2kip to 2 turn overs
• 4x 1-3 uscle up

WOD
18′ AMRAP

• 21 burpee box jump
• 9 deadlift 80/55
• 3 muscle up