Monday

1RM Complex:

3 x Squat Cleans + 1 x Jerk

OTMEM 8:

6 x Toes to Bar
Max Wall Balls

Record total Wall Balls

Saturday

Part A) AMRAP 12

200m
4 x Pull Ups
6 x Burpee Bar Touch
8 x Toes to Bar

MOD 1 - Ring Rows

MOD 2 - C2B

Record total T2B

Part B) AMRAP 12

2 - 4 - 6 - 8 - 10 - 12 etc.

Thrusters (40/30kg)
KB Swings (24/16kg)
x 2 Abmat Sit-ups

MOD 1 - 30/20kg, 16/12kg

MOD 2 - 50/35kg, 32/24kg

Record total Abmat Situps .

WOD programmed by Coach Scotty

Friday

PARTNER WOD:

A) AMRAP 7:

Partner A - 15 x Cal Assault Bike

Partner B - Max Burpee Box Jumps

Record total BBJ.

B) AMRAP 7:

Partner A - 20 x Cal Row

Partner B - Max Double Unders

Record total D/U.

C) AMRAP 7:

Partner A - 100m Sprint

Partner B - Max Hang Power Snatch (40/30kg)

Record total HPS.

- Rest 2 minutes between workouts 

Thursday

"Harper"

AMRAP 23

9 x Chest to bar Pull Ups

15 x Power Cleans (60/45kg)

21 x Air Squats

400m with plate (20/10kg)

MOD 1 - Ring rows, 40/30kg, 10/5kg.

Wednesday

3RM Back Squat

For Time:

16 - 14 - 12 - 10 - 8

HSPU

Overhead Squats (40/30kg)

Front Rack Alt Lunge

MOD 1 - 30/20kg

MOD 2 - 50/40kg