Tuesday 01/10

Strength - Every 2:00 x 5 Sets

• 2 Deadlifts = 2 Hang Power Cleans

• Build

WOD - 4:00 on + 1:30 Rest x 3 Rounds

2-4-6-8…

• Deadlifts(95/65)

• Hang Power Cleans

• Box Jumps (24/20)

monday 01/09

Strength - Every 2:00 x 4 Sets

• 5 Strict Press + 5 Push Press

• Build based off feel

WOD - 5RFT

• 30-25-20-15-10 Cal Row

• 10-20-30-40-50 Sit ups

• 5 Ring MU (12 Pull ups)

Friday 01/06

Strength Day

Part 1 - Every 2:00

• 8x4 Back Squats

• 75-80% of 1RM

Part 2 - Every 90s x 10 Sets

• 1 Squat Snatch + 1 Hang Squat Snatch

Thursday 01/05

WOD - 15 min AMRAP

• 3 Wall Walks

• 12 Box Jump Overs (24/20)

• 15 Sit ups

Post WOD - 5RDS

• :20 sec Farmers Carry Hold

• :20 sec Front Rack Hold

• ::20 sec Overhead Hold

Wednesday 01/04

Strength - Every 2:30

• 8-8-8-8 Deadlifts

• Build based off feel

WOD - 4 RFT

• 25 Russian KB Swings (70/53)

• 20 Burpees

• 15 Pull ups