Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100′ A Skip
b) 15 Wall Ball, 20#/14# to 10′
c) 5 Clean High Liftoffs + 4 Clean High Pulls + 3 Power Cleans 

Strength: 

Clean Pull + Power Clean + Clean 2-2-2, 3×2

WOD:

AMRAP 14:
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squats, 115#/75#

Extra Work – EMOM 12, alternating:
a) 5 Back Squats, use 90% of top set from Day 2 of this week.
b) 6/4 Bar Muscle-Ups

Thursday’s WOD

Warm-up:

3 Sets:
10 Single Arm Kettlebell Swings/side, light
10 Half Kneeling Kettlebell Press/side, light, pause at top and control eccentric
5 Power Snatch from Hip + 4 Hang Power Snatch + 3 Power Snatch, empty bar

Strength: 

Power Snatch 3-3-3, 3×3

WOD:

For Time:
75 Double Unders
40 Burpees
75 Double Unders
40 Dumbbell Snatches, moderately heavy, alternating
75 Double Unders
40 Box Jumps, 24″/20″
75 Double Unders

TIMECAP: 17:00

Extra Work: Push Press 10-10-10-10

Wednesday’s WOD

Warm-up:

4 Sets:
10 Split Stance Romanian Deadlifts/side
15 Hollow Rocks
15 Superman Extensions w/Pause @ Top

Gymnastics: 

Strict Chin-Up 4 x 2-3 Reps from Failure

WOD:

5 Rounds For Time:
8 Deadlifts, 185#/135#
8 Chest-to-Bar Pullups

TIMECAP: 5:00

Extra Work:

Deadlift 8-8-8-8