Wednesday

180WOD
DT - 5 rounds
12 DL
9 hang clean
6 jerk
155/105

Then

10 min AMRAP
2 laps
5 sit-ups
Increase sit-ups by 5 each round

Monday

180wod
5x5 thrusters
Then
EMOM - Alternate minutes between
Thrusters
Burpees

I'm back

180WOD
250 row
25 slams
15 T2B
4 rds with 4 min rest between rounds

Tues personal best

180WOD - 180 total
1 rm front squat
1 rm bench
1 rm clean

Team sat

180WOD
10 min 5 Burpees top of every minute alternate partner who does thrusters try to get 100
Then
10 min alternate 25 cals on rower try to get 100
Then
2 laps running / 1 lap farmer carry alternate with partner

Friday

180wod
Work to 1rm S2OH
Then
21-15-9
T2B
Box
Slam

Wed

180WOD Tabata Mash
Push-ups
Air squats
KB
Sprints


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Tues

180WOD
15 Min Double Under work
Then
20 min  AMRAP
30 DUBS
15 wall ball
5 cleans 135/95

Monday

5-5-5+ DL
Then
1 min strict press
1 min weighted step ups
1 min burpees
1 min sit-ups
1 min rest
3rds


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Friday

20-2 ladder down by 2
Pull up
over box jump
5 front squats each round 115/75