Friday

Partner WOD:

For Time:

200 x Double Unders (400 x S/Us)

160 x OH Plate Lunge (10/5, 15/10, 20/15)

120 x KB Ground to overhead (32/24, 24/16, 16/12)

80 x Burpees (L3 Bar touch)

40 x KB SDHP

1 x person working at a time.

Thursday

AMRAP 14:

10 x Wall Balls

5 x HSPU

3 x Power Snatch* (L1 30/20, L2 45/30, L3 60/45)

Add 1 x rep to the Snatch every round.

*L1: Hang Power Snatch

Wednesday

10 minutes: 

Pistol squat progressions & 3 x 60 seconds max pistol squats.

"Nancy"

5RFT

400m (L1 200m)

15 x OH Squats (L1 25/15, L2 35/25, L3 45/35)

20 minute time cap.

Tuesday

For Time:

27/21/15/9

Back Squats (L1 40/30, L2 50/40, L3 70/50)
Ab Mat Situps (L3 W/- Wallball)
x 2 Double Unders (x 3 Single Unders)

20 Minute time cap.

Monday

15 Minutes: 3RM Front Squat

AMRAP 12:

6 x Thrusters @ 60% 3RM (Max 75/55)
8 x Pull ups (L3 C2B)
12 x Box Jumps (24/20)