Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Goblet Walking Lunges
b) 8 Russian Kettlebell Swings
c) 6 Burpee Pullups

Strength:

Front Squat 5-5-5-5-5

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 squat cleans, 115#/75#.

TIMECAP: 12:00

Thursday’s WOD

Warm-up:

7 minutes @ easy pace:
Jog 100m
Crawl 10 steps forward
20 Double Unders
Crawl 10 steps backward
5 Ring Rows, pause @ top

then,

5 Rounds
Power Jerk
Split Jerk
Press in Split

Strength:

Power Clean & Jerk 2-2-2, 3×2

WOD:

4 Rounds for Total Reps:
1:00 Max Rope Climbs, 15′ Ascent
1:00 Rest
1:00 Max Box Jump Overs, 24″/20″
1:00 Rest

Wednesday’s WOD

Warm-up:

3 Sets:
5 Muscle-Up Transitions on Low Rings
3 Jumping Muscle-Ups
15 Hollow Rocks
15 Band Pull Aparts w/controlled eccentric

Skill:

12 Minutes Volume Accumulation:
2 Muscle-Ups + 3 Strict Ring Dips
30 second L-Hold

WOD:

5 Rounds For Time:
9 Power Snatch, 95#/65#
9 Handstand Pushups

TIMECAP 12:00