Friday

Partner WOD:

AMRAP 25 Minutes:

7 x Wall Balls
7 x SDHP (40/30)
7 x Box Jumps (20")
7 x Toes to Bar
7 x Burpees
7 x KB Swings
7 x Push ups

Swap with partner after every full round.

Thursday

De-Load Week

Snatch Progressions

Every 90 seconds for 16 Minutes:

1 x Squat Snatch

Increase weight/ round

Wednesday

De-load Week

Pull up progressions

5 rounds for Quality:

7 x HSPU

7 x Pull Ups

7 x Strict Burpees

Tuesday

De-load Week

5 rounds:

400m

Rest 60 seconds

record slowest 400m

Monday

De load week

"Crossfit Total"

Combined weight for:

1RM Back Squat
1RM Dead Lift
1RM Strict Press