Monday

4 RFT:

15 x Push Press (50/40)
15 x Front Squats (50/40)
15 x SDHP (50/40)
400m

Saturday

For Time:

400m
100 x Double Unders
80 x Squats
60 x KB Swings
40 x Pull-ups
20 x O/H walking lunges (20/15)
400m

Friday

Team WOD:

Row
Run
Max Burpee Pull-ups

Distances TBA

Thursday

For Time

20,19,18....13,12,11
10, 9, 8..... 3,2,1

Thrusters (30/20)
Toes to Bar

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2

Snatch Complex:

Wide Grip Dead Lift, High Pull, Power Snatch, Hang Power Snatch

WOD - 6:30am, 9:30am, 6:30pm:

"Diane"

21/15/9

Deadlift (100/75)
HSPU