Wednesday

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

OTMEM: 5 x Strict pullups (any grip)

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

For time:

21/15/9

Thrusters (50/40)
KB Swings (24/16)
Knees to Elbows

Tuesday

For Time:

Buy In/ Cash Out: 400m

2 Rounds:

50 x Double Unders
40 x Squats
30 x Pullups
20 x Burpees

Monday

10,9,8,7,6,5,4,3,2,1

Wall Balls
HR Pushups w/- ball touch

OTMEM: 3 x Burpees

Saturday

AFAP 12 minutes

8 x Toes to Bar
10 x Clean & Jerks (40/30)

Add 10kg to clean and jerks but reduce reps by 2 per round.

Friday

Partner WOD:

For time:

2RFT:

800m
50 x Pull-ups
50 x KB swings (24/16)
50 x Push-ups

1 x person working at a time, both do the run.