Thursday

Deadlift
5x3

WOD
10 Rounds
5 Deadlifts (225/135)
10 Ring Rows

Wednesday

3 Minutes to complete as far as possible
rest 1 minute
6 Minutes to complete as far as possible
rest 2 minutes
Complete entire circuit


20 Cal Row
30 Wall ball (20/14)
20 Toes 2 Bar
30 Box Jumps
20 SDHP (100/70)
30 Burpees
20 Push press/jerk (135/95)

Tuesday

Bench Press
3x5
3x2

WOD
21-3 by 3's

Pull ups
Ring dips
Sit ups

Monday

Front Squat
5-5-3-3-1-1

WOD
10 Front Squats (155/115)
20 Double unders
8 Front Squats
40 Double unders
6 Front Squats
60 Double unders
4 Front Squats
80 Double unders
2 Front Squats
100 Double unders

Thursday

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

WOD
5 Rounds
5 Hang power clean (115/75)
5 Push press/jerk
5 Bar facing burpees
5 Ring dips

Wednesday

60 KBS (55/35)
50 Box Jumps
40 Wall Ball (20/14)
30 Pull ups
20 GHD Situps
10 Power Snatch (115/75)
100 foot lunge with weight (45/25)

Tuesday

Bench Press 5x5
Strict pull ups 5x5

Add weight to each strength exercise as able

WOD 5 Rounds
Row 250 M
20 Situps