STRENGTH
OTM – 4 rounds

• 8 candle sticks
• 10 rower pike up
• 30″ seastar hold left
• 30″ seastar hold right

WOD
12-9-6-3

• thruster 65/45
• bar muscle up

STRENGTH
8′ OTM
10 front squats

WOD
21-15-9

• cal row or bike
• burpees
• hang power cleans 42.5/30

STRENGTH
10′ OTM
12 back rack lunges

WOD
5 rounds for time

• 6 handstand push up
• 12 chest to bar pull up
• 24 walking lunges with sandbag

STRENGTH
12′ EMOM

• 6-8 strict pull up
• 12 deficit push up
• 50″ scissor kicks

WOD
EVERY 4′ – 4 rounds

• 25/20 cal bike
• 25 wall balls 9/6

STRENGTH
12′ OTM

• 1 high hang squat snatch
• 1 hang squat snatch
• 1 squat snatch

WOD

• 20 overhead squats
• 30 pull up
• 40/32 cal row
• 30 v-ups
• 20 overhead squats

ENDURANCEWOD – SATURDAY

STRENGTH
find a heavy complex of the day

• 3 deadlift
• 2 power clean
• 1 thruster

WOD – 4x TABATA

• A: power swings
• B: row
• C: box jump
• D: burpees