Workout Of the Day (WOD)

Tuesday

1 - 1 Rope Climb
 2 - MAX strict push ups
 3 - Accumulate 15-30s HS Hold (against wall)
 4 - Rest

5 Rounds:
2:00 on - 2:00 off
10 Thrusters @ 42.5/30kg
10 Burpees Over Bar
AMRAP Cal AirBike in Remaining Time


Wednesday

30min AMRAP

400m Run
5, 10, 15... T2B
5, 10, 15... DB Hang Snatch (right)
5, 10, 15... DB Hang Snatch (left)

*Run between every round


Thursday

10 Sets:
1 Power Clean + 1 Hang Squat Clean @ 55-60%

In Teams of 3 (3 rounds each):
15 Cal Row
45 Double Unders


Friday

Strength:
Superset 3 Rounds:
8 Bulgarian Split Squats (per leg)
8 Single Arm KB Press (per arm)

Conditioning:
9min AMRAP:
21-15-9
STOH @ 60/40kg
Burpee Over Bar
AMRAP Wall Balls in Remaining Time @ 9/6kg


Saturday

In Pairs:
30min AMRAP
5 Muscle Ups
10 Squat Cleans @ 80/55kg
15 Box Jump Overs
300m Run Together

*split work between pair


Sunday

Overhead Squat
5 x 5 @ 65%

Every 3:00 x 5 Rounds
5 Bar Muscle Ups
10 Goblet Squats @ 32/24kg
15 Russian KB Swings