Workout Of the Day (WOD)

Monday

Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

12 Minute AMRAP
12 Pull Ups
8m Goblet Lunge (24/16kg)
12 Kettle Bell Swings
8m Goblet Lunge (24/16kg)

Tuesday

Hang Power Clean
Build to a Heavy Double
+
3 x 2 @ 90%

12 Minute AMRAP:
5 Power Cleans (50/35kg)
5 Front Squats
5 STOH
5 Thrusters
20/40/60/80... Double Unders at the end of each round

Wednesday

0:00 - 4:00 - Tabata Wall Balls
4:00 - 5:00 - Rest
5:00 - 8:00 - 400m Run
8:00 - 12:00 - Tabata AirBike
12:00 - 13:00 - Rest
13:00 - 16:00 - 400m Run
16:00 - 20:00 - Tabata Box Jumps
20:00 - 21:00 - Rest
21:00 - 24:00 - 400m Run
24:00 - 28:00 - Tabata Row
28:00 - 29:00 - Rest
29:00 - 32:00 - 400m Run

Thursday

3 Round Super Set
6 Push Press @ 75%
90s Rest
10 Single Arm Bench Supported Row (per arm)
90s Rest

20 Minute AMRAP, Teams of 4:

AMRAP of 5 Synchro Down Ups, 2 Rope Climbs
Other pair are running 300m with 25/15kg plate
(2 Work on AMRAP, 2 on Sandbag Run (25/15kg)Swap on return)

Friday

Front Squat
5 x 5 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
** Increase load from last week

For time:
30 Toes-to-bars
40 Single-arm Dumbbell Snatches
50 Burpee Box Jump Overs
40 Single-arm Dumbbell Snatches
30 Toes-to-bars

Saturday

Partner "Daniel"

For Time:
100 Pull-Ups
400 meter Run (together)
21 Thrusters (40/30kg)
800 meter Run (together)
21 Thrusters (40/30kg)
400 meter Run (together)
50 Pull-Ups

Sunday