Workout Of the Day (WOD)

Tuesday

10min EMOM
 1 Power Snatch + 1 Hang Squat Snatch @60-65%

7min AMRAP:
10 Hang Power Snatch @ 42.5/30kg
10 Bar Facing Burpees


Wednesday

A) 10 Min EMOM
10 Air Squats
5 Press Ups
1 Deadlift (120/80kg)

B) 10 Min AMRAP
10 Air Squats
5 Press Ups
1 Deadlift (120/80kg)

C) 10 Rounds For Time
10 Air Squats
5 Press Ups
1 Deadlift (120/80kg)

Thursday

20min EMOM
 1 - 30s Front lever On Rings / Plank
 2 - 30s Single Arm OH KB Carry (left)
 3 - 30s Single Arm OH KB Carry (right)
 4 - 60s Max Double Unders
 5 - Rest

Teams of 3, 3 Rounds Each
20 Step Down Box Jumps
15/12 Cal Bike/row
10 KB Swings (32/24kg)
*10 Burpees after every round.

*Waterfall style, once P1 starts their KB swings P2 will begin their round, once P2 reachers their KB swings then P3 begins.

Friday

Deadlift
 3 x 12 @ 60%

12min AMRAP:
 12 DB Hang Clean and Jerk (right) @ 22.5/15kg
 12m Walking OH Lunges (right) @ 22.5/15kg
 200m Run
 12 DB Hang Clean and Jerk (left) @ 22.5/15kg
 12m Walking OH Lunges (left) @ 22.5/15kg
 200m Run


Saturday

300 DUs (600 singles)
150 Power Cleans (60/42.5kg)
150 Wall Balls (9/6kg)
150 Box Jump Overs (24/20")
300 DUs (600 singles)

* One partner working at a time, can split up however they would like, and must complete all reps per movement before moving on to the next one.

Sunday

Upper Body Super Set:
5 Rounds:
2 Floor press/weighted push up
2 Weighted Chin Ups

* As heavy as possible without failing a rep

15min EMOM:
1 - 6 Cal Row + 6 Burpees
2 - 6 Cal Ski + 6 Burpees
3 - 6 Cal Bike + 6 Burpees