Workout Of the Day (WOD)

Monday

Back Squat
5 x 5 @ 75%

Super set with:

1 Rope Climb

 30 - 20 - 10
Single Arm DB Thruster (22.5/15kg)
400m Run

*Split DB Thrusters 15R/15L, 10R/10L, 5R/5L

Tuesday

Pause Power Clean (at knee)
Build to a Heavy Triple
+
3 x 3 @ 90% of Triple

5 Rounds (90 on:90 off)
10/8 Cal Row
5 x 10m Shuttles with down up*
Max Box Jumps in remaining time

*Down up, run to the end, down up, run back etc...

Wednesday

In 25min Window:
1600m Run

into:

AMRAP in remaining time:
3, 6, 9, 12...
Deadlift (50/35kg)
Front Squats
STOH
Burpees Over Bar

Thursday

16min EMOM
1 - 6 Bench Press @ 65-70%
2 - 10  Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest

In Pairs, 15min AMRAP:
15 Press Ups
15 KB Swings (32/24kg)
15/10 Cal Row

*alternate movement between pairs

Friday

Hang Squat Snatch
8 x 2 @ 75-80% of 1RM Snatch

5 Rounds for Time:
30 Double Unders
15 Wall Balls

Saturday

In Teams of 3:
400m Run Together Carrying 24/16kg KB
24 Synchro Down Ups
12 Rope Climbs
24 Synchro Down Ups
400m Run Together Carrying 24/16kg KB
18 Synchro Down Ups
9 Rope Climbs
18 Synchro Down Ups
400m Run Together Carrying 24/16kg KB
12 Synchro Down Ups
6 Rope Climbs
12 Synchro Down Ups
400m Run Together Carrying 24/16kg KB
6 Synchro Down Ups
3 Rope Climbs
6 Synchro Down Ups

**Rope climbs are shared.

Sunday

5 Rounds:
AMRAP Unbroken Strict Pull Ups*
50 Double Unders
(Rest 90s between rounds)
*Try to get one more than last week

15min EMOM:
1 - 6 Bar Muscle Ups
2 - 9 Burpee Box Jump Overs
3 - 12 Cal Ski